Beef & Bean Sloppy Joes

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 September 19, 2023

Tested by EatingWell Test Kitchen
Prep Time:

20 mins
Total Time:

20 mins
Servings:

4
Yield:

4 sandwiches
Nutrition Profile:
Diabetes-Appropriate Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium
High-Blood Pressure High-Fiber Heart-Healthy Egg-Free Low-Calorie
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.

Originally appeared: EatingWell Magazine, January/February 2019

Nutrition Facts

Serving
Size 1
sandwich
calories41
1
total fat
15g
saturated
fat 4g
cholestero
l 55mg
sodium
538mg
total
carbohydr
ate 44g
dietary
fiber 8g
total
sugars 12g
added
sugars 7g
protein
26g
vitamin c
8mg
calcium
112mg
iron 5mg
potassium
842mg