Ingredients (use vegan versions):
- 1 pkg. extra firm tofu
- 1 can kidney beans
- 1 onion, chopped
- 2 carrots, diced
- 3-4 mushrooms (more or less if desired), diced
- 1/2 cup peas- 125 mL
- 1 green pepper, chopped
- 2 cloves garlic, minced
- 2 tablespoon nutritional yeast
- 2 tablespoon tamari
- 2 teaspoon oregano
- 1 1/2 tablespoon vegan Dijon mustard
- 1 tablespoon blackstrap molasses
- 1 tablespoon vegan red wine vinegar
- 2 cups crushed tomatoes - 500 mL
- 2 tablespoon lemon juice
- hot sauce or chili to taste
- vegan buns- Portuguese or whole wheat
- kaisers work really well
Directions:
Crumble tofu into small pieces, fry in
a decent sized frying pan (should be a
couple of inches thick) with a bit of
olive oil or non stick cooking spray.
Add nutritional yeast, garlic, and
vegetables (not the tomatoes). Saute
about 10 minutes, being careful not to
burn- it's ok if the tofu browns a
bit.
Add tamari, mustard, molasses,
vinegar, tomatoes, hot sauce, lemon
juice and oregano. Simmer a few
minutes until heated through. You
might want to add a bit of water or
vegetable stock if it gets very
thick.
Serve on open faced buns- its great if
the buns have been toasted in a
toaster oven or the oven a bit first.
This recipe was inspired by 'Sloppy
Steves' on this website, and most of
the seasonings come from it! (This is
just my personal modification).
Great source of iron and protein, plus
lots of other great nutrients!
Serves: 3-4
Preparation time: 30 min
kids
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