Vegetarian Sloppy Joe

1 Reviews
100% would make this recipe again

Tempeh Sloppy Joe served in hamburger buns with oven-fried potatoes.

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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Ingredients

??? parchment paper ???
??? olive oil ???
??? potatoes, yukon gold, if available ???
??? paprika ???
??? salt ???
??? onions, finely chopped ???
??? garlic, minced ???
??? canola oil ???
??? cayenne pepper ???
??? button (white) mushrooms, chopped ???
??? tempeh, chopped ???
??? ground pepper to taste [optional] ???
??? tomato paste ???
??? ketchup ???
??? brown sugar ???
??? water ???
??? Tabasco sauce [optional] ???
??? hamburger buns ???

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. Preheat the oven to 260°C/500°F. Line a large baking sheet with parchment paper. Oil it lightly with the olive oil.
  2. Cut the potatoes in half lengthwise, then cut each half into 4-6 wedges. It is important to cut them into wedges of similar size so that they will all cook evenly and be done at the same time. Sprinkle the potato wedges with the paprika and salt. Transfer them to the baking sheet. Don't crowd the potatoes on the sheet or they will steam and not turn golden-brown.
  3. Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min. Set aside.
  4. Meanwhile, Prepare the vegetables for the Sloppy Joe: Finely chop the onion and mince the garlic. Heat the canola 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.
  5. Add the mushrooms and tempeh. Cook 7-8 min, breaking up the tempeh with a wooden spoon.
  6. 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.
  7. Adjust the seasoning. Spoon the mixture onto the hamburger buns then serve with the potatoes.

Observations

The Sloppy Joe 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.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (400 g)

Amount

% Daily Value

Calories

600

Fat

21 g

32 %

Saturated 3.8 g
+ Trans 0.1 g

19 %

Cholesterol

0 mg

Sodium

470 mg

20 %

Carbohydrate

78 g

26 %

Fibre

17 g

67 %

Sugars

17 g

Net Carbs

61 g

Protein

32 g

Vitamin A

108 %

Vitamin C

40 %

Calcium

22 %

Iron

51 %
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, Vitamin E, Zinc
Good source of  :
Calcium, Pantothenic Acid, Vitamin C, Vitamin K
Source of  :
Omega-3, Omega-6, Vitamin B12
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1 ½
Fats 1
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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

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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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