Sunday, February 20, 2011

80--- Sloppy Black Bean Joes- Vegan



There's just something about a sloppy joe. Kids love them. Is it because they are "sloppy"? You can hide so many things in a sloppy joe---- veggies that is.

These are so good you will never miss the beef! My hubby was a little skeptical, but he was happily surprised how delicious they were.

Sloppy Black Bean Joes
Serves 6

6 whole wheat English muffins
3 cups black beans, cooked (or canned and rinsed)
1 tsp olive oil
1 cup white onion, coarsely chopped
1/2 cup chopped green pepper
1- 15oz can diced tomatoes (low sodium is best)
1/2 cup barbecue sauce of your choice (I used my "Some Like it Tangy" homemade sauce)
1 tsp liquid smoke
1 Tbsp apple cider vinegar
1 Tbsp yellow mustard (optional)

In a large skillet, heat olive oil over medium high heat. Add onions and saute until they begin to soften. Add green peppers and heat for additional 3-4 minutes. Stir in diced tomatoes, barbecue sauce, ketchup, honey, vinegar and mustard. Reduce heat to medium low and heat until sauce has reduced slightly and is thickened, ~8-10 minutes. Fold in black beans and heat through, ~ 5 minutes.

Toast English muffins and spoon sloppy joe mixture over the top. Serve open-faced or as a sandwich with lettuce and tomato.





Nutrition info per 2/3 cup mixture on 1 English muffin: 303 calories, 2.3 g fat, 13.5 g protein, 48 g carbohydrates, 12 g fiber!!!!

4 comments:

  1. Loved this! I had to cook my sauce (pre-beans) a little longer, but then once I added the beans, it was a great consistency. Very tasty and hearty. :)

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  2. Where did you find vegan English muffins? I have an egg allergy and I would love to eat an English muffin again!

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  3. There is a company called Joans that makes an egg-free English muffin. You can find them at a natural foods store.

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  4. Made these last night for me and the hubby. They were fantastic!!!

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