Vegetarian Sloppy Joe

3 Reviews
100% would make this recipe again

Tempeh is replacing minced meat in this vegetarian version of the popular American sandwich. As the name suggests, it is somewhat messy to eat, but it is very tasty and always a great hit with children.

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Preparation : 10 min Cooking : 25 min
480 calories/serving

Ingredients

1 onions, finely chopped 200 g
2 cloves garlic, minced
1 1/2 tbsp canola oil 23 mL
1/2 tsp salt 2 g
1/2 tsp cayenne pepper 2 g
8 button (white) mushrooms, chopped 110 g
480 g tempeh, chopped
ground pepper to taste [optional]
1/4 cup tomato paste 80 g
1/2 cup ketchup 130 g
1 tsp brown sugar 4 g
1/4 cup water 65 mL
8 drops Tabasco sauce [optional] 0.63 mL
4 hamburger buns 190 g

Before you start

Tempeh can be found in the chilled section of health food stores. Most often it is a compact 8oz (240g) square patty.

Method

  1. Prepare the vegetables: Finely chop the onion and mince the garlic.
  2. Heat the oil in a pan over medium heat. Add the onion then cook until it is translucent, about 3 min with occasional stirring, paying attention not to let it burn. Add salt, then reduce the heat, cover and cook until the onion is soft, about 5 min. Add the garlic and Cayenne pepper then cook with stirring until fragrant, 1 min.
  3. Add the mushrooms and tempeh. Cook 7-8 min, breaking up the tempeh with a wooden spoon.
  4. Season with ground pepper to taste, then add the tomato paste, ketchup, brown sugar, and water. A few drops of Tabasco sauce may be added for extra spiciness. Cover, then simmer 5 min.
  5. Adjust the seasoning. Spoon the mixture onto the hamburger buns then serve.

Observations

The mixture keeps up to 7 days in the refrigerator or up to 2 months in the freezer. To return it to its original consistency, you may need to add a little water when it is reheated.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

480

Fat

19 g

29 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

0 mg

Sodium

460 mg

19 %

Carbohydrate

54 g

18 %

Fibre

14 g

56 %

Sugars

16 g

Net Carbs

40 g

Protein

29 g

Vitamin A

105 %

Vitamin C

21 %

Calcium

21 %

Iron

42 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6
Good source of  :
Calcium, Vitamin E, Zinc
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B12, Vitamin C, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1 ½
Fats ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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