Meatless Sloppy Joes
Meatless Sloppy Joes (Requires a 6-Quart Slow Cooker) and is a delicious recipe for a large holiday or event crowd. This would be ideal for 4th of July, game day TV crowds, or a family reunion. Main Ingredients include: Pinto Beans, bell peppers, onion, zucchini and corn with a delicious sauce and well spiced. This is also a healthy, low calories, low cholesterol, low fat, low carbohydrates, vegetarian and Weight Watchers (7 PointsPlus), (9 SmartPoints) recipe. Makes (10) sandwiches. Meatless Sloppy Joes will be loved by all of your family, friends and guests.
Prep Time: 30 Minutes.
Cooking Time: 5-1/2 to 9-1/2 Hours + Bean Soak Time.
Equipment Required: 6 Quart Slow Cooker.
2 Tbsp extra-virgin olive oil
2 medium-size carrots, sliced
1 large white onion, sliced
4 cloves garlic, minced
3 Tbsp chili powder
2 Tbsp balsamic vinegar
1 cup dry pinto beans, soaked*,
(see soaking tip below directions)
1 large red bell pepper, diced
1 (8 oz) can no-salt-added tomato sauce
1/2 cup water
2 Tbsp low-sodium soy sauce or tamari
2 Tbsp tomato paste
4 cups very thinly sliced green cabbage
1 medium-size zucchini, chopped
1 cup corn, fresh or frozen (thawed)
3 Tbsp honey mustard
1 Tbsp brown sugar
1 tsp salt
10 Whole Wheat hamburger buns
1. Heat the olive oil in a large skillet over medium-high heat. Add in carrots and onion; cook, stirring occasionally, until starting to brown, about 8 minutes. Stir in the garlic and chili powder; cook, stirring until fragrant (about 15 seconds). Remove from heat; stir in the vinegar and scrape up any browned bits.
2. Coat a 6-quart slow cooker with cooking spray. Drain and rinse the soaked beans; transfer to the slow cooker. Stir in bell pepper, tomato sauce, water, soy sauce (or tamari) and tomato paste to combine. Spread the carrot-onion mixture over the bean mixture, but don’t stir the two together. (The layer on top helps keep the beans submerged during cooking so they don’t dry out.) Cover and cook on HIGH 5 hours or LOW for 9 hours.
3. Stir in cabbage, zucchini, corn, honey mustard, brown sugar and salt; cook on HIGH for 30 minutes. Place 2/3 cup on each bun and serve immediately.
To Soak Beans*
(Start by sorting beans to remove any pebbles; rinse well with cold water. To soak overnight: Place beans in a large bowl, cover with 3 inches of cold water and soak at room temperature for 8 to 24 hours. To “quick soak”: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour).
Yield: 10 Servings.
Serving Size: 1 Sandwich per serving.
Weight Watchers (9 SmartPoints), (7 PointsPlus)
Carb Choices: 3
2-1/2 Starch + 1/2 Vegetable + 1/2 Meat(L) + 1/2 Fat
Calories: 283, Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 692mg, Sugars: 13g, Carbohydrates: 51g, Fiber: 11g, Protein: 11g, Vitamin A: 71 %DV, Vitamin C: 73 %DV, Iron: 19 %DV, Potassium: 22 %DV
Original recipe and image from: Meredith Corporation. http://www.eatingwell.com/recipes/vegetarian_pinto_bean_sloppy_joes.html
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