Vegetarian: Vegetarian Dishes: 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!
Author: United Soybean Board - www.soyconnection.com
Date: June 27, 2013
Suggestions: * Textured Soy Protein (TSP) is also known as Textured Vegetable Protein (TVP).
Serves: 8 person(s)
Yield: 8 x sandwiches
Preparation Time: 20 mins
Cooking Time: 25 mins
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.
| Recipe Makeover|
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
| Traditional Recipe|
0.45 kg ground beef
1 onion, chopped
1 green bell pepper, chopped
171.43 g 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
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.
|Calories:||292 cals||412 cals|
|Kilojoules:||1,220 kJ||1,725 kJ|
|Fat||6.9 g||16.2 g|
|Carbohydrates||41.9 g||46.7 g|
|Protein||12.8 g||21.0 g|
|Cholesterol||0.0 mg||44.3 mg|
|Sodium||571 mg||744 mg|
|Saturated Fat||0.6 g||7.4 g|
|Fiber||6.5 g||1.5 g|
|Calcium||90.0 mg||89.0 mg|
|Total Sugars||18.2 g||9.4 g|