Vegan Sloppy Joe
User Reviews
5
-
Prep Time
5 mins
-
Cook Time
15 mins
-
Total Time
20 mins
-
Servings
4 people
-
Calories
378 kcal
-
Course
Main Course
-
Cuisine
American
Vegan Sloppy Joe
Description
This Vegan Sloppy Joe recipe involves roasting chickpeas to develop a slightly crispy texture before combining half mashed chickpeas with a sautéed vegetable base of onions, garlic, and green bell pepper. The sauce is built with prepared mustard, organic ketchup, tomato sauce, and balanced with a touch of brown sugar and salt. The chickpeas add body and bite in place of meat, with the mash helping to bind the mixture into a cohesive filling.
The mixture is served hot on toasted sandwich buns, creating a hearty, handheld sandwich that mimics the experience of a classic sloppy joe but is fully plant-based. Toasting the buns offers contrast to the soft filling.
For variations, ketchup can be replaced with fire-roasted tomatoes to change the flavor profile away from a typical sloppy joe taste.
Ingredients
- 2 tablespoons olive oil divided
- 15 ounce chickpeas canned, drained and patted dry
- ½ onion diced
- 2 garlic cloves, finely diced
- ½ green bell pepper diced
- 1 teaspoon yellow mustard prepared
- ½ cup ketchup organic
- 4 ounces tomato sauce
- 1 teaspoon brown sugar to taste
- ¼ teaspoon salt to taste
- 4 sandwich buns sub gluten-free bread if necessary, to serve
Instructions
- Preheat oven to 450ºF.
- Line a baking sheet with foil and brush with 1 TB oil. Spread chickpeas on baking sheet and roast 10 minutes.
- Meanwhile, heat oil in medium to large saucepan. When oil begins to ripple, add onion and cook 2-3 minutes until it starts to soften. Add garlic and green pepper, and sauté 2-3 more minutes.
- Add mustard, ketchup, and tomato sauce. Sauté until heated through, then add sugar, salt, and pepper to taste.
- Remove chickpeas from oven, and mash about half of them with a fork. Add to the sauce and stir to incorporate.
- Toast sandwich buns. Serve mixture hot on toasted buns.
Notes
- To omit ketchup, substitute with a 15-ounce can of fire-roasted tomatoes for a different flavor.
- Nutrition will vary depending on the type and size of sandwich buns used.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 378 kcal
% Daily Value*
| Calories | 378kcal | 19% |
| Carbohydrates | 57g | 19% |
| Protein | 12g | 24% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 1187mg | 49% |
| Potassium | 458mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 11g | 22% |
| Vitamin A | 349IU | 7% |
| Vitamin C | 17mg | 19% |
| Calcium | 109mg | 11% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
