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Beef and Bean Sloppy Joes served with cucumber slices and creamy coleslaw.
Dreena Grace Burthon

Beef & Bean Sloppy Joes

Saucy Beef & Bean Sloppy Joes made with lean beef, beans, tomato sauce, and less sugar for a cozy diabetes friendly lunch with more fiber.
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Prep Time 10 minutes
Cook Time 15 minutes
0 minutes
Total Time 25 minutes
Servings: 4 people
Course: Lunch
Cuisine: American
Calories: 330
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb lean ground beef Use 90 percent lean if possible
  • 1 cup cooked beans Drained and rinsed, pinto, black, or kidney beans
  • 1 small onion Finely chopped
  • 2 cloves garlic Minced
  • 1 cup tomato sauce Use no sugar added if available
  • 1 tbsp tomato paste Optional, for a thicker sauce
  • 1 tbsp yellow mustard Adds tang
  • 1 tbsp apple cider vinegar Balances the sauce
  • 1 tsp Worcestershire sauce Optional, for deeper flavor
  • 1 tsp chili powder Adjust to taste
  • 1/2 tsp smoked paprika Adds warm flavor
  • 1/2 tsp salt Use less if your sauce is salty
  • 1/4 tsp black pepper Or to taste
  • 1 tsp brown sugar Optional, use 1 to 2 tsp if needed
  • 4 small whole grain buns Or serve open face

Equipment

  • 1 Large Skillet For cooking the beef, beans, and sauce
  • 1 Wooden spoon or spatula For breaking up the beef and stirring
  • 1 Cutting board For chopping the onion and garlic
  • 1 Knife For prep work
  • 1 Measuring spoons For mustard, vinegar, spices, and seasoning
  • 1 Measuring cup For tomato sauce and beans
  • 1 Can opener Needed if using canned beans or tomato sauce

Method
 

  1. Heat a large skillet over medium heat. Add the lean ground beef and cook until browned, breaking it up with a spoon as it cooks.
  2. Add the chopped onion and cook for 3 to 4 minutes, until it starts to soften.
  3. Stir in the minced garlic and cook for about 30 seconds, just until fragrant.
  4. Add the drained beans to the skillet. Mash a few of them with the spoon if you want a thicker filling.
  5. Stir in the tomato sauce, tomato paste, mustard, apple cider vinegar, Worcestershire sauce, chili powder, smoked paprika, salt, and black pepper.
  6. Add the brown sugar only if needed. Start with 1 teaspoon, then taste after simmering.
  7. Reduce the heat to low and let the mixture simmer for 8 to 10 minutes, stirring now and then, until the sauce thickens.
  8. Taste and adjust the seasoning. Add a splash of water if it gets too thick, or simmer a little longer if it feels too loose.
  9. Spoon the beef and bean mixture onto whole grain buns, open face toast, or into bowls.
  10. Serve warm with a simple side like salad, cucumber slices, or roasted vegetables.

Notes

  • Use lean ground beef to keep the filling hearty without making it too greasy.
  • Drain and rinse canned beans before adding them. It helps lower the sodium and removes that canned taste.
  • Mash a few beans into the sauce if you want a thicker sloppy joe filling.
  • Start with only 1 teaspoon of brown sugar or sweetener, then taste after simmering. Some tomato sauces are already sweet enough.
  • For a lighter serving, spoon the filling over one slice of whole grain toast instead of using a full bun.
  • If the sauce gets too thick, add a small splash of water or tomato sauce.
  • If the sauce feels too loose, let it simmer uncovered for a few more minutes.
  • Nutrition will change depending on the bun, beans, tomato sauce, and sweetener you use.