Warm the oil in a large skillet or wok.
Chop, dice, and mince all vegetables. For speedy preparation, place roughly chopped vegetables into a food processor and blitz until chunky.
Add all vegetables, except for the garlic, into the warmed skillet or wok. Sauté for about 5 minutes over medium heat, until onion is translucent and (optional) carrots have softened.
Add garlic and spices, stir until everything is coated, and sauté for another minute or so, until your kitchen begins to smell amazing.
Drain and rinse black beans if using canned, then mash.
Fold in the mashed black beans, cooked quinoa, lime juice, and Braggs, and cook until beans are just warm. Remove from heat.
Serve hot or cold. This mixture can be eaten on its own, but is excellent as a stuffing for roasted vegetables (e.g. sweet peppers, portobella mushrooms), tacos, and burritos.