Black Bean Sloppy Joe

Did you know?

A plant-based whole food diet is the only treatment known to actually reverse clogged arteries in the heart!

Black Bean Sloppy Joe    

Modified from McDougall Quick and Easy Cookbook

Serves: 6          

Prep time: 15 minutes     

Cook time: 10 minutes


·      1 sweet yellow onion, chopped 

·      1 green bell pepper, diced 

   o   Or frozen pepper and onion blend, 12 oz size.

·      1/3 cup of water

·      1-15 oz can of no or low sodium black beans (can substitute pinto or kidney). 

   o   Or soak ½ cup dry beans the night before and simmer for 1 ½ hours or until beans are soft.

·      8 oz can no or low sodium tomato sauce

·      1/3 cup quick-cooking oatmeal (do not cook, put in dry)

·      1 TBSN low sodium soy sauce

·      ½ TBSN prepared mustard of your choice (ie: Dijon, Honey-Mustard, Stone-ground)

·      If need to sweeten try 1 tsp of honey or pure maple syrup (not pancake syrup)

·      1 tsp chili powder

·      Whole-wheat buns or bread, or Ezekiel bread



·      Place chopped onion and pepper in a saucepan with the water.  Cook, stirring frequently, until veggies soften, about 5 or so minutes.

·      Meanwhile, mash beans with a potato masher.  Do not put in blender as you want them a little chunky and not smooth. 

·      Add mashed beans and all other ingredients to pot with onion and pepper, except for the buns.  Cook over low heat until all is heated through, about 5 minutes or so.

Serve on buns, or open face on a slice of Ezekiel bread, with a choice of condiments:  lettuce, tomatoes, more onion, non-sweet pickles or relish and mustard.  Also good over whole grain toast, pasta or potatoes. 

See the Healthy Recipes and Shopping Guide for details!

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Lifestyle Medicine


Memorial Health System

serving Marietta, Ohio 

and the surrounding region!



Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014