There's just something about a sloppy joe. Kids love them. Is it because they are "sloppy"? You can hide so many things in a sloppy joe---- veggies that is.
These are so good you will never miss the beef! My hubby was a little skeptical, but he was happily surprised how delicious they were.
Sloppy Black Bean Joes
Serves 6
6 whole wheat English muffins
3 cups black beans, cooked (or canned and rinsed)
1 tsp olive oil
1 cup white onion, coarsely chopped
1/2 cup chopped green pepper
1- 15oz can diced tomatoes (low sodium is best)
1/2 cup barbecue sauce of your choice (I used my "Some Like it Tangy" homemade sauce)
1 Tbsp ketchup
1 tsp honey (use agave if vegan)
1 tsp liquid smoke
1 Tbsp apple cider vinegar
1 Tbsp yellow mustard (optional)
In a large skillet, heat olive oil over medium high heat. Add onions and saute until they begin to soften. Add green peppers and heat for additional 3-4 minutes. Stir in diced tomatoes, barbecue sauce, ketchup, honey, vinegar, smoke, and mustard. Reduce heat to medium low and heat until sauce has reduced slightly and is thickened, ~8-10 minutes. Fold in black beans and heat through, ~ 5 minutes.
Toast English muffins and spoon sloppy joe mixture over the top. Serve open-faced or as a sandwich with lettuce and tomato.
Nutrition info per 2/3 cup mixture on 1 English muffin: 303 calories, 2.3 g fat, 13.5 g protein, 48 g carbohydrates, 12 g fiber!!!!
These are so good you will never miss the beef! My hubby was a little skeptical, but he was happily surprised how delicious they were.
Sloppy Black Bean Joes
Serves 6
6 whole wheat English muffins
3 cups black beans, cooked (or canned and rinsed)
1 tsp olive oil
1 cup white onion, coarsely chopped
1/2 cup chopped green pepper
1- 15oz can diced tomatoes (low sodium is best)
1/2 cup barbecue sauce of your choice (I used my "Some Like it Tangy" homemade sauce)
1 Tbsp ketchup
1 tsp honey (use agave if vegan)
1 tsp liquid smoke
1 Tbsp apple cider vinegar
1 Tbsp yellow mustard (optional)
In a large skillet, heat olive oil over medium high heat. Add onions and saute until they begin to soften. Add green peppers and heat for additional 3-4 minutes. Stir in diced tomatoes, barbecue sauce, ketchup, honey, vinegar, smoke, and mustard. Reduce heat to medium low and heat until sauce has reduced slightly and is thickened, ~8-10 minutes. Fold in black beans and heat through, ~ 5 minutes.
Toast English muffins and spoon sloppy joe mixture over the top. Serve open-faced or as a sandwich with lettuce and tomato.
Nutrition info per 2/3 cup mixture on 1 English muffin: 303 calories, 2.3 g fat, 13.5 g protein, 48 g carbohydrates, 12 g fiber!!!!
Loved this! I had to cook my sauce (pre-beans) a little longer, but then once I added the beans, it was a great consistency. Very tasty and hearty. :)
ReplyDeleteWhere did you find vegan English muffins? I have an egg allergy and I would love to eat an English muffin again!
ReplyDeleteThere is a company called Joans that makes an egg-free English muffin. You can find them at a natural foods store.
ReplyDeleteMade these last night for me and the hubby. They were fantastic!!!
ReplyDeleteIt says to add ketchup & honey, but these aren't in the ingredients list. What quantity should be used?
ReplyDeleteSorry about that! It must have been deleted when I modified the text. It has been added!
Delete