Black Bean Sloppy Joe

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PBWF is the only treatment known to actually reverse clogged arteries in the heart!


Black Bean Sloppy Joe

Modified from McDougall Quick and Easy Cookbook

Serves: 6          

Prep time: 15 minutes     

Cook time: 10 minutes


Ingredients:

·      1 sweet yellow onion, chopped

·      1 green bell pepper, diced

o   Or frozen pepper and onion blend, 12 oz size.

·      1/3 cup of water

·      1-15 oz can of no or low sodium black beans (can substitute pinto or kidney). 

o   Or soak ½ cup dry beans the night before and simmer for 1 ½ hours or until beans are soft.

·      8 oz can no or low sodium tomato sauce

·      1/3 cup quick-cooking oatmeal (do not cook, put in dry)

·      1 TBSN low sodium soy sauce

·      ½ TBSN prepared mustard of your choice (ie: Dijon, Honey-Mustard, Stone-ground)

·      If need to sweeten try 1 tsp of honey or pure maple syrup (not pancake syrup)

·      1 tsp chili powder

·      Whole-wheat buns or bread, or Ezekiel bread

 

Directions:

·      Place chopped onion and pepper in a saucepan with the water.  Cook, stirring frequently, until veggies soften, about 5 or so minutes.

·      Meanwhile, mash beans with a potato masher.  Do not put in blender as you want them a little chunky and not smooth. 

·      Add mashed beans and all other ingredients to pot with onion and pepper, except for the buns.  Cook over low heat until all is heated through, about 5 minutes or so.

Serve on buns, or open face on a slice of Ezekiel bread, with a choice of condiments:  lettuce, tomatoes, more onion, non-sweet pickles or relish and mustard.  Also good over whole grain toast, pasta or potatoes. 

 


See the Healthy Recipes and Shopping Guide for details!


Are you ready for health?

Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: ddrozek@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014