- Servings: 4
- Preparation time: 10 minutes
- Cooking time: 35 minutes
- Cost per serving: $1.89
- Storage: The filling will keep in the fridge for 3 days or can be frozen. Spoon the filling over the buns immediately before serving.
- Kitchen tools: Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, large pot, can opener, colander, wooden spoon
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.
- 15 ml (1 tbsp) canola oil
- 1 large or 2 small yellow onions, peeled and chopped
- 1 small sweet potato, peeled and diced into small pieces Or diced squash or carrots
- 3 garlic cloves, peeled and minced
- 15 ml (1 tbsp) ground cumin
- 15 ml (1 tbsp) chili powder
- Salt, pepper and Tabasco-style hot sauce, to taste
- 1 can (796 ml) crushed tomatoes
- 250 ml (1 cup) water
- 12 frozen spinach nuggets (about 500 ml/2 cups)
- 1 can (540 ml) black beans, drained and rinsed
- 4 hamburger buns
1. Heat the oil in a large pot over medium-high heat. Add the onions and sweet potatoes and cook for about 5 minutes.
2. Add the garlic, ground cumin, chili powder, salt, pepper, hot sauce, crushed tomatoes, water and frozen spinach. Mix.
3. Bring to a boil, then reduce heat to low. Cover, leaving a small space for steam to escape. Simmer for about 1 hour or until the sweet potatoes are soft.
Tip: Use the cooking time to prepare your side dishes.
4. Add the black beans, stir and cook for 5 minutes.
5. Spoon the black bean mixture over one half of each hamburger bun and cover with the other half before serving.
- Serve on toasted buns for a change of texture.
- It’s best to eat Sloppy Joes with a fork because the filling tends to spill.
This recipe provides foods from the following food groups:
- Meat and alternatives
- Grain products
- A fruit
- A glass of milk or fortified soy beverage