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Vegetarian Sloppy Joe

1 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.

Preparation : 10 min Cooking : 25 min
480 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

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
1/4 cup tomato paste 65 mL
1/2 cup ketchup 125 mL
1 tsp brown sugar 4 g
1/4 cup water 65 mL
4 hamburger buns
ground pepper to taste [optional]
8 drops Tabasco sauce [optional]

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.

Remarks

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 (290g)

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

Protein

29 g

Vitamin A

105 %

Vitamin C

21 %

Calcium

21 %

Iron

42 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 2 ¼ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1 ½
Fats ½
Other Foods 0

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Soy | Main courses/Entrées | Sandwiches | Source of Omega-3 | High Iron | Vegetarian | Kosher | High Fibre | Vegan | High Calcium | Halal | American