Veggie sloppy Joes are like childhood on a plate. Growing up in the ’70s, you just couldn’t escape this meaty dish. Since it’s such a comfort food, Ceri and I decided to go retro and bring back the sloppy. We’ve updated it, of course, for a more health-conscious family, substituting all that ground beef with a flavor-rich black bean sauce. This recipe was excerpted from the great new cookbook entitled How to Feed a Family: The Sweet Potatoes Chronicles Cookbook, by Ceri Marsh and Laura Keogh. As two urban, working moms, Ceri and Laura learned quickly how challenging healthy meal-times can be. So they joined forces to create the Sweet Potato Chronicles (www.sweetpotatochronicles.com), a website written for, and by, non-judgmental moms, packed full of nutritious recipes for families.
This great cookbook is available across Canada at Chapters Indigo.
Prep time: 10 minutes
Total time: 35 minutes
Makes: 6 servings
1 Tbsp (15 ml) olive oil
1 medium onion, diced
5 cup (125 ml) diced carrots
1 cup (250 ml) trimmed and diced mushrooms
4 tsp (1 ml) ground cumin
4 tsp (1 ml) paprika
3 cups (750 ml) canned black beans, drained and rinsed
1 cup (250 ml) prepared tomato sauce
2 Tbsp (30 ml) red wine vinegar
1 tsp (5 ml) Dijon mustard
1 tsp (5 ml) maple syrup
Salt and pepper
6 whole wheat hamburger buns
5 cup (125 ml) shredded cheddar or Monterey Jack cheese
Heat the olive oil in a large frying pan over medium heat. Add the onion and carrots and sauté until they begin to soften, about 5 minutes. Now add the mushrooms, cumin and paprika. Stir everything together and allow the mushrooms to soften, 2 to 3 minutes.
Add the beans, tomato sauce, vinegar, mustard and syrup, and allow to simmer and thicken for about 15 minutes. Taste and add salt and pepper if you like.
Toast the hamburger buns (to make those Joes a bit less sloppy). Spoon a generous amount of the bean mixture onto the bottom half of each bun and sprinkle with a good pinch of shredded cheese. Put that hamburger lid on top and serve.