Name: Beef & Bean Sloppy Joes
Prep time: 20 min
Total time: 20 min
Ingredients: 1 tablespoon extra-virgin olive oil; 12 ounces 90%-lean ground beef; 1 cup no-salt-added black beans, rinsed; 1 cup chopped onion; 2 teaspoons New Mexico chile powder; 0.5 teaspoon garlic powder; 0.5 teaspoon onion powder; Pinch of cayenne pepper; 1 cup no-salt-added tomato sauce; 3 tablespoons ketchup; 1 tablespoon reduced-sodium Worcestershire sauce; 2 teaspoons spicy brown mustard; 1 teaspoon light brown sugar; 4 whole-wheat hamburger buns, split and toasted

Beef & Bean Sloppy Joes

4.8

(9)

7 Reviews

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

By Liz Mervosh

Updated on March 5, 2020

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 sandwiches

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High Blood Pressure High Fiber Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
12 ounces 90%-lean ground beef
1 cup no-salt-added black beans, rinsed
1 cup chopped onion
2 teaspoons New Mexico chile powder
½ teaspoon garlic powder
½ teaspoon onion powder
Pinch of cayenne pepper
1 cup no-salt-added tomato sauce
3 tablespoons ketchup
1 tablespoon reduced-sodium Worcestershire sauce
2 teaspoons spicy brown mustard
1 teaspoon light brown sugar
4 whole-wheat hamburger buns, split and toasted

Directions

Heat oil in a large nonstick skillet over medium-high heat. Add beef and cook, breaking it up with a wooden spoon, until lightly browned but not completely cooked through, 3 to 4 minutes. Using a slotted spoon, transfer the beef to a medium bowl, reserving drippings in the pan.
Add beans and onion to the pan; cook, stirring often, until the onion is softened, about 5 minutes. Add chile powder, garlic powder, onion powder and cayenne; cook, stirring constantly, until fragrant, about 30 seconds. Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Return the beef to the pan. Bring to a simmer and cook, stirring often, until the beef is just cooked through and the sauce has thickened slightly, about 5 minutes. Serve on buns.

Nutrition Facts (per serving)

411	Calories
15g	Fat
44g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 411
% Daily Value *
Total Carbohydrate 44g	16%
Dietary Fiber 8g	30%
Total Sugars 12g
Added Sugars 7g	14%
Protein 26g	52%
Total Fat 15g	19%
Saturated Fat 4g	22%
Cholesterol 55mg	18%
Vitamin A 758IU	15%
Vitamin C 8mg	9%
Folate 33mcg	8%
Sodium 538mg	23%
Calcium 112mg	9%
Iron 5mg	27%
Magnesium 101mg	24%
Potassium 842mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.