Bean and Quinoa Sloppy Joes Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: - 1/2 c. uncooked quinoa, rinsed in a fine sieve
- 1 tbsp. extra-virgin olive oil or 3 tablespoons broth or water
- 1 medium onion, finely chopped
- 1/2 medium green bell pepper, finely diced
- 1 1/2 c. cooked or one15- to 16-ounce can (drained and rinsed) beans, coarsely mashed (or 1 1/2 cups cooked)
- 15- to 16-ounce can tomato sauce or crushed tomatoes
- 1 medium tomato, finely diced
- 1 tbsp.reduced-sodium natural soy sauce or tamari, or to taste
- 1 tsp. agave nectar or maple syrup, or to taste
- 2 tsp. good-quality chili powder, or more, to taste
- 1 tsp. paprika
- 1/2 tsp. dried oregano
6 whole grain rolls, English muffins, or mini-pitas
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Directions: |
Directions:1. Combine the quinoa with 1 cup water in a small saucepan. Bring to a slow boil, then lower the heat, cover, and simmer until the water is absorbed, about 15 minutes.
2. Meanwhile, heat the oil, broth, or water in a medium skillet. Add the onion and sauté until translucent. Add the bell pepper and sauté until both are golden.
3. Add the remaining ingredients except the bread of choice, and bring to a gentle simmer. Cook over medium-low heat, loosely covered, for 5 to 7 minutes, stirring occasionally. Let the skillet stand off the heat for 5 minutes to allow the flavors to mingle further and for the quinoa to absorb the tomato flavors.
4. Evenly spoon the filling over the bottoms of whole-grain rolls, cover with the tops, or serve open-faced. |
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Number Of
Servings: |
Number Of
Servings:4-6 |
Preparation
Time: |
Preparation
Time:15 min |
Personal
Notes: |
Personal
Notes: Per serving: 252 calories with oil, 223 without oil; 5g fat with oil, 2 g fat without oil; 400 mg sodium; 44g carbs; 9g fiber; 4.2g sugar; 11g protein
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