Oct 102012
 

Easy Vegan Sloppy Joes

What is so sneaky about a Sloppy Joe?  If you’re trying to get your kids to eat more fiber and veggies then this is the perfect way to sneak them into a dish.  I used red kidney beans and red cabbage that is full of fiber and antioxidants.  Cabbage has wonderful anti-inflammatory benefits and aids in cancer prevention, digestive and cardiovascular health.

But how does it taste?  If you ask my 4 year old – delicious!  She ate her entire serving and asked for the left-overs in a quesadilla with a bit of Daiya cheese the next day.

This hearty meal is low in fat and calories, has ZERO cholesterol, is high in vitamins and minerals and is perfect for the cool weather – PLUS with only six ingredients, it is super easy to whip up.

Tip: Use cooked rice if you already have some and skip the first step or cook the rice a day in advance and your meal will be ready in about 10 minutes.

Easy Vegan Sloppy Joes

Sneaky Open-Faced Sloppy Joes

Serves 4
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Food Markets

Ingredients

1 cup dry rice,  (Lundberg Farms)**
1/2 small red onion
1/4 small red cabbage
2 Tbsp Sloppy Joe mix, (Simply Organic)**
1/2 can (3oz) tomato paste
1 can red kidney beans, rinsed and drained, (Tree of Life)**

Optional 2 hamburger buns of choice, (Ezekiel)

Directions

1. Rinse and drain rice well.  Heat 2 cups water or broth in a medium bowl to a boil; add rice, reduce heat and cover, cook 45 minutes; remove from heat, let sit 10 minutes.

2. Preheat large skillet over medium high heat.  Chop onion and cabbage; spray skillet with cooking spray; add onion and cabbage, saute until softened, about 5 to 7 minutes.  Mix Sloppy Joe seasoning with 3/4 cup water; add tomato paste and mix well.  Stir seasoning mixture into onions and cabbage; cook about 1 minute.

3. Add beans and cook until heated through, about 3 minutes; stir in 1 cup cooked rice (set remainder aside for another use); mix well, taste and re-season if necessary. Split and toast burger buns if using; serve 1/4 Sloppy Joe mix over 1/2 burger bun.

*** For a gluten free option, forgo the burger buns and simply serve over additional rice.

 

Estimated Nutrition Facts Without Bun
4 Servings
Amount Per Serving

Calories 249.9
Total Fat 1.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 823.3 mg
Potassium 589.5 mg
Total Carbohydrate 49.9 g
Dietary Fiber 11.4 g
Sugars 9.0 g
Protein 11.4 g

Vitamin A 21.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 41.0 %
Vitamin D 0.0 %
Vitamin E 9.3 %
Calcium 6.9 %
Copper 8.5 %
Folate 3.1 %
Iron 18.7 %
Magnesium 5.8 %
Manganese 10.3 %
Niacin 7.1 %
Pantothenic Acid 1.1 %
Phosphorus 4.8 %
Riboflavin 4.9 %
Selenium 3.6 %
Thiamin 3.1 %
Zinc 2.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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