Nourish Digital Cookbook - 95

VEGETARIAN PINTO BEAN SLOPPY JOES
You won't miss the meat when you can dig into earthy pinto
beans and a heap of veggies simmered in a sweet, tangy sauce!
2 tablespoons extra-virgin
2
olive oil
2 medium carrots, sliced
1 large white onion, sliced
2
4 cloves garlic, minced
4
3 tablespoons chili powder
2 tablespoons balsamic
1
vinegar
1 cup dry pinto beans,
1
soaked (see Tip)
1 large red bell pepper,
3
diced
1 8-ounce can no-salt1
added tomato sauce
1
½ cup water
10

tablespoons reducedsodium soy sauce or
tamari
tablespoons tomato paste
cups very thinly sliced
green cabbage
medium zucchini,
chopped
cup corn, fresh or frozen
(thawed)
tablespoons honey
mustard
tablespoon brown sugar
teaspoon salt
whole-wheat hamburger
buns

ACTIVE: 30 MINUTES
SLOW-COOKER TIME:
5½-9½ HOURS (not
including bean-soaking time)
TO MAKE AHEAD: Cover
and refrigerate for up to 2
days; reheat before serving.
EQUIPMENT: 6-quart slow
cooker

HIGH FIBER
DAIRY FREE
VEGETARIAN

1. Heat oil in a large skillet over medium-high heat. Add carrots and onion; cook, stirring occasionally, until starting to
brown, about 8 minutes. Stir in garlic and chili powder; cook,
stirring, until fragrant, about 15 seconds. Remove from heat;
stir in vinegar and scrape up any browned bits.
2. Coat a 6-quart slow cooker with cooking spray. Drain and
rinse the soaked beans; transfer to the slow cooker. Stir in bell
pepper, tomato sauce, water, soy sauce (or tamari) and tomato
paste to combine. Spread the carrot-onion mixture over the
bean mixture, but don't stir the two together. (The layer on top
helps keep the beans submerged during cooking so they don't
dry out.) Cover and cook on High for 5 hours or Low for 9 hours.
3. Stir in cabbage, zucchini, corn, honey mustard, brown sugar
and salt; cook on High for 30 minutes.
4. Serve the mixture on buns.
SERVES 10: ABOUT ⅔ CUP & 1 BUN EACH
Calories 283, Fat 6g (sat 1g), Cholesterol 0mg, Carbs 51g,
Total sugars 13g (added 6g), Protein 11g, Fiber 11g, Sodium
692mg, Potassium 773mg.

TIP: To soak beans
overnight, place in a large
bowl, cover with 3 inches
of cold water and soak at
room temperature for 8 to
24 hours. To "quick soak":
Place beans in a large
saucepan with enough cold
water to cover them by 2
inches. Bring to a boil.
Boil for 2 minutes. Remove
from the heat, cover and
let stand for 1 hour.

MAIN DISHES 95



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