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Vegan Tempeh Sloppy Joes & Crispy Cheesy Turnip Fries | Plant-based Recipe

by Dr. Monique May

Vegan Tempeh Sloppy Joes: A Protein-Packed Comfort Food Makeover

Craving comfort food that’s both hearty and healthy? Look no further! These Vegan Tempeh Sloppy Joes are smoky, savory, and slightly sweet, delivering all the comforting flavors you love without any animal products. Plus, they’re packed with plant-based protein, making them a nutritious choice for lunch or dinner. Let’s dive into what makes this recipe so special.

Why You’ll Love This Recipe

  • Quick & Easy: Ready in just 30 minutes – perfect for busy weeknights.

  • Protein-Packed: Tempeh is a nutritional powerhouse, delivering plenty of protein to keep you satisfied.

  • Customizable: Add your favorite toppings to make it your own.

  • Family-Friendly: A delicious, comforting meal everyone will enjoy.

Vegan Tempeh Sloppy Joes Recipe

This hearty, smoky, and slightly sweet sloppy Joe recipe is made with tempeh for a satisfying, protein-packed meal.

  • Serving: Makes 4 servings.
  • Serving Time: About 30 minutes.

Ingredients

  • 1 (8-ounce) block tempeh, crumbled
  • 1 tablespoon olive oil (or water for oil-free)
  • 1 small onion, finely chopped
  • 1/2 red bell pepper, finely chopped
  • 2 cloves garlic, minced
  • 1 (15-ounce) can tomato sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon vegan Worcestershire sauce
  • 1 tablespoon maple syrup (or 1 teaspoon brown sugar)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt (adjust to taste)
  • 1/2 cup water or vegetable broth (as needed)
  • 4 whole wheat buns
  • Optional toppings: sliced pickles, avocado, coleslaw, or vegan cheese

Instructions

1. Steam the Tempeh:

  • Crumble the tempeh into small pieces.
  • Steam it in a saucepan with a bit of water for about 5 minutes to remove bitterness. Drain and set aside.

2. Sauté the Vegetables:

  • In a large skillet, heat olive oil over medium heat.
  • Add onions and bell pepper, sautéing for 3–4 minutes until softened.
  • Add garlic and cook for another 30 seconds.

3. Cook the Tempeh:

  • Add crumbled tempeh to the skillet and cook for about 3 minutes, stirring occasionally.

4. Make the Sauce:

  • Stir in tomato sauce, tomato paste, vegan Worcestershire sauce, soy sauce, maple syrup, smoked paprika, chili powder, cumin, black pepper, and salt.
  • Add 1/4 to 1/2 cup of water or broth to reach the desired consistency.

5. Simmer:

  • Let the mixture cook for 10–12 minutes on low heat, stirring occasionally, until thick and well combined.

6. Assemble and Serve:

  • Toast the hamburger buns if desired.
  • Scoop the sloppy Joe mixture onto buns and add toppings of choice.

Health Benefits of Tempeh

Tempeh is a plant-based protein made from fermented soybeans, providing a dense, meaty texture that’s perfect for hearty dishes like sloppy Joes. The fermentation process enhances its nutritional profile, making it easier to digest compared to other soy products.

  1. Rich in Probiotics: Because tempeh is fermented, it contains beneficial bacteria that may promote a healthy gut microbiome and improve digestion.

  2. Supports Heart Health: Tempeh’s soy protein can help reduce cholesterol levels, potentially lowering the risk of heart disease.

  3. Bone Health Boost: The calcium and magnesium content of tempeh supports bone density and overall bone health.

  4. Blood Sugar Regulation: The high protein and fiber content can help regulate blood sugar levels, making it a great option for those managing diabetes.

  5. Weight Management: Its high protein and fiber help increase feelings of fullness, which may support weight management and healthy weight loss.

It’s also an excellent source of various nutrients:

  • Protein: 19 grams per 100 grams (approximately 31 grams per cup, diced)

  • Calories: 193 kcal per 100 grams (approximately 315 kcal per cup, diced)

  • Fat: 11 grams per 100 grams

  • Carbohydrates: 9 grams per 100 grams

  • Fiber: 4 grams per 100 grams

  • Iron: 2.7 mg per 100 grams (about 5 mg per cup, diced)

  • Calcium: 111 mg per 100 grams (about 180 mg per cup, diced)

  • Magnesium: 81 mg per 100 grams (about 132 mg per cup, diced)

 

DOCTOR’S ORDERS

For a heart-healthy and protein-rich meal, these Vegan Tempeh Sloppy Joes are a fantastic choice. Tempeh provides all nine essential amino acids, making it a complete protein. Its high fiber content also supports healthy digestion and can aid in weight management. Plus, the fermentation process used to make tempeh may boost your gut health by promoting beneficial bacteria. Pair this dish with a fresh, colorful side salad to enhance its nutritional value even further!

 

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