Healthy Soy Sloppy Joes

Healthy Soy Sloppy Joes

A blast from the past, this Recipe Makeover of a 1930's supper dish combines soy, herbs and spices for a quick, flavorful meal.

Per serving: 292 calories and 6.9g fat.

Saves: 120 calories and 9.3g fat over a traditional recipe!

Rating:

4 stars 4 stars 4 stars 4 stars (3 ratings made) Rate
Serves: 8 person(s) Change

Preparation Time: 20 mins
Cooking Time: 25 mins

Yield: 8 x sandwiches

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

About this Recipe Makeover

Traditional recipes, although tasty, can be high in calories, fat and sodium. This healthier vegetarian soy recipe trades regular ground beef for soy protein, and uses lower-sodium products.

Ingredients Show Makeover Show Traditional

  • 1 1/2 cup Textured Soy Protein (TSP) granules, dry *
  • 4 1/2 cup hot water, divided
  • 2 Tbsp soybean oil
  • 1 cup onion, diced
  • 1 cup seeded and diced red bell pepper
  • 1 cup diced celery
  • 1 can (6 oz) no-salt-added tomato paste
  • 1/4 cup molasses, full flavor, unsulphured
  • 2 tsp ground chipotle chili powder
  • 2 tsp ground cumin
  • 2 tsp dried oregano leaves
  • 2 tsp malt vinegar
  • 1/2 tsp salt
  • 1 lb ground beef
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 6 oz tomato paste
  • 1/2 tsp garlic powder
  • 1 Tbsp chili powder
  • 1 tsp white vinegar
  • 3 Tbsp sugar
  • 1/2 tsp oregano
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 8 hamburger buns

Directions:

Place soy protein in medium bowl. Add 1-1/2 cups hot water and set aside 5 minutes to rehydrate.

Heat soybean oil in large saucepan over medium heat. Add onion and sauté 5 minutes, stirring occasionally, until translucent and browned. Add bell pepper, celery, tomato paste, re-hydrated soy protein and 3 cups hot water. Bring to a boil.

Stir in molasses, chili powder, cumin, oregano, vinegar, and salt. Reduce heat, cover, and simmer 15 minutes. Remove lid and bring to a boil. Boil 3 to 5 minutes or until mixture is thickened. Stir in spinach and ketchup and return to a boil. Remove from heat and spoon rounded 1/2 cupful onto bun.

Tips:

* Textured Soy Protein (TSP) is also known as Textured Vegetable Protein (TVP).

Thanks to United Soybean Board - www.soyconnection.com

Nutritional Info (per serving)

CALORIES 292 cals
Kilojoules 1,220 kJ
Fat 6.9 g
Saturated Fat 0.6 g
Cholesterol 0 mg
Sodium 571 mg
Carbohydrates 41.9 g
Fiber 6.5 g
Total Sugars 18.2 g
Protein 12.8 g
Calcium 90.0 mg
CALORIES 412 cals
Kilojoules 1,725 kJ
Fat 16.2 g
Saturated Fat 7.4 g
Cholesterol 44 mg
Sodium 744 mg
Carbohydrates 46.7 g
Fiber 1.5 g
Total Sugars 9.4 g
Protein 21.0 g
Calcium 89.0 mg
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