Black bean sloppy Joes
One of the earliest recipes I attempted from Dr. McDougall’s Quick & Easy Cookbook, several years ago, was the recipe for Black bean sloppy Joes.
Black bean sloppy Joes
To begin, finely chop approximately half of a large onion, as well as half of a green bell pepper and half of a red bell pepper. Add some minced garlic to the mix and sauté everything in a few tablespoons of water or vegetable broth until it becomes tender.
In a separate pan – I prefer using one with a nice flat bottom – gently mash up your black beans. Before doing so, make sure to drain and rinse them. Choose your favorite smasher to achieve the desired texture.
The objective is to crush the ingredients while still maintaining some larger chunks. Our intention is not to create a smooth paste like refried beans, so please refrain from applying excessive force and smashing them completely. I personally prefer using a rounded potato smasher for this task.
Combine the beans with the softened vegetables and incorporate the tomato sauce into the mixture.
In addition, I included a small amount of tomato paste to slightly thicken the mixture and enhance its flavor with a richer taste.
Include the remaining spices and stir well to combine.
Taste test frequently; you may prefer a touch more sweetness or spiciness, so feel free to make adjustments accordingly.
Taste test frequently; you may prefer a bit more sweetness or spiciness. This recipe is not an exact duplicate of Dr. McDougall’s, as I made adjustments to suit my taste. Feel free to do the same.
These black bean sloppy joes are delicious served on a bun or homemade baked bread. However, you can also use them as a topping for a baked potato or rice.
It’s a versatile dish, so enjoy!
Have you ever examined the ingredients on a jar of Cheese Whiz? What was I thinking?
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Black bean sloppy Joes
- Total Time: 45 minutes
- Yield: 6 1x
Ingredients
- ½ Onion ((diced))
- ½ Green Bell Pepper ((diced))
- ½ Red Bell Pepper ((diced))
- 2 cloves Garlic ((minced))
- 1 can Black Beans (Low Sodium) ((15oz))
- 1 can Tomato Sauce ((8oz))
- 3 Tbs Tomato Paste
- 1 tsp Brown Sugar
- 1 tsp Red Wine Vinegar
- 1 tsp Chili Powder
- ½ tsp Prepared Yellow Mustard
- ½ tsp Paprika
- ½ tsp Soy Sauce (Low Sodium)
- salt and pepper to taste
Instructions
- Sauté the onions and peppers in a few tablespoons of water or vegetable broth until they are softened.
- Add the garlic and continue sautéing until it becomes fragrant, which usually takes about 1 minute.
- Rinse and drain the beans. After this,Mash them with a potato masher or fork, then add them to the vegetable pot.
- Add the tomato sauce and paste, and stir to combine.
- Add spices, adjusting them to taste as necessary.
- Now Serve on buns, toast, potatoes, rice, or pasta.
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Category: Sandwich
- Cuisine: American
Nutrition
- Calories: 172
- Sugar: 7.6 g
- Sodium: 379 mg
- Fat: 1.4g
- Saturated Fat: 0.2g
- Fiber: 7.5 g
- Protein: 9.3 g
- Cholesterol: 0 mg