Vegan sloppy joes
20 min · 26 g protein · 286 cals / serving
Messy, tangy, sweet-and-savory sloppy joes in 20 minutes, made with soy mince instead of ground beef. It simmers in a tomato sauce with onion, green pepper, mustard and a little brown sugar until thick enough to pile high on a soft bun.
Ingredients
- 1/2 tbsp olive oil
- 1 small onion, diced
- 1 small green pepper bell pepper, diced
- 2 cloves garlic, minced
- 1 can (15 oz) tomato sauce
- 1 cup + 2 tbsp vegetable broth
- 1 1/2 tsp chili powder
- 1 tbsp yellow mustard
- 1 tbsp reduced sodium soy sauce
- 2 tsp brown sugar
- 1 tsp apple cider vinegar
- 1 1/2 cups textured vegetable protein (tvp), dry, dry soy mince (TVP)
- 1/2 tsp black pepper
To serve
- 4 light burger bun, light (reduced-calorie) buns, toasted
Steps
- Warm the oil in a large skillet over medium heat. Cook the onion and green pepper for 4 minutes, until soft, then add the garlic for 30 seconds.
- Stir in the tomato sauce, broth, chili powder, mustard, soy sauce, brown sugar, vinegar, soy mince and pepper. Bring to a simmer, cover and cook 8 minutes on low, then uncover and simmer 3–4 minutes more, stirring, until thick enough to mound on a spoon. Taste for salt and tang.
- Toast the buns and spoon the filling generously onto the bottoms. Add pickles if you like, and close.
Good to know
No TVP?
Use two 15-oz cans of lentils, drained, and only 1/4 cup of the broth. They are softer than soy mince but just as good on a bun.
Make it a bowl?
Spoon it over a baked potato or a pile of shredded cabbage instead of a bun. Without the bun it scores about 77 instead of 66.
Alternative
Per
- Calories
- 96
- Protein
- (35%)
- 9 g
- Fat
- (12%)
- 1 g
- Carbohydrates
- (53%)
- 15 g
- of which sugar
- 4 g
- Fiber
- 4 g
- Sodium
- 371 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1146 kcal goes into the pot and 1328 g of ingredients comes out as about 1188 g of food: 96 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.