Vegan Sloppy Joes

A tasty plant-based twist on the classic messy sandwich featuring cracked bulgur and no ketchup or barbecue sauce.

Heaped on a hamburger bun, this Sloppy Joe sauce is fully warm and wholly satisfying. It’s not just vegan, but 100% whole food plant-based (WFPB) with zero refined sugar, ketchup, or barbecue sauce. How is that even possible? Oh, what a great question!

First, let me share that I have searched high and low for a solid Sloppy Joe recipe. Most of the recipes I have read or tried call for barbecue sauce and/or ketchup. But I don’t want to pour half a bottle of ketchup or barbecue sauce onto my hamburger bun. It isn’t much different than opening a can. You know I’m right. And the texture and look of quinoa and lentils just aren’t right either. So I had to come up with a better way.

The key to this recipe’s success was sitting happily in my pantry, just begging me to try it in my sloppy joes recipe. Do you have cracked bulgur in your pantry? You should and I’ll explain why.

Cracked bulgur is a Middle Eastern staple that is nutritionally similar to raw, unprocessed whole wheat. (The Denver Post) Bulgur is made from durum wheat berries that are boiled until right before they crack, dried, and then polished slightly to remove the outer bran layer. Surprisingly, the nutrients that were askew during this process are absorbed back into the bulgur when you cook it. (New York Times). And because it retains much of the wheat’s bran, bulgur contains a third of the fat, more than twice the fiber, and four times as much folate when compared to whole grain brown rice. (Sunnyland Mills). It is also much lower on the glycemic index than rice, brown rice, and most pasta, making it far more healthy. (The Denver Post)

I’d like to point out that there are four different grinds of bulgur: #1 is fine, which is fantastic in tabbouleh; #2 is medium, which is best used in pilafs; then there’s #3 coarse and #4 very coarse – these are extremely versatile and can be used in all types of dishes and bowls. I used bulgur cracked wheat course grind from Country Life Natural Foods in this Vegan Sloppy Joe recipe. It’s a great way to incorporate more fiber and whole grain into your diet. You’re welcome. 😉 Remember, I do what I can one pebble at a time….

So, not only is bulgur super healthy and good for you, but it really lends to the perfect texture for an unmistakable sloppy joe mouth feel. Don’t believe me? Check out this enticing photo. Doesn’t that look incredible?

These Vegan Sloppy Joes are perfect for a backyard barbecue because it can easily be prepared the day before your big day. And this Sloppy Joe is a sure crowd pleaser. If you guessed from these photos, my favorite accompaniments are baked beans, corn, chips, and watermelon. They are my perfect backyard grub. But you can serve it with whatever your heart desires since you are in your backyard.

So, hurry up! You’re going to want to grab one for yourself before they’re gone! These sloppy joes are so so good!

Ingredients

• 1 onion, finely diced
• ½ green pepper, finely diced
• ½ yellow or red bell pepper, finely diced
• 2 Tbsp minced garlic
• ¼ cup maple syrup
• 2 Tbsp Worcestershire sauce
• 1 Tbsp brown mustard
• 1 Tbsp molasses
• 1 tsp apple cider vinegar
• ½ – 1 tsp siracha (I use 1 tsp)
• 1 Tbsp chili powder
• 1 Tbsp garlic powder
• 1 Tbsp onion powder
• 1 Tbsp smoked paprika
• 1 tsp liquid smoke
• ½ tsp black pepper
• ¼ tsp celery seed
• 1/8 tsp cloves
• 1/8 tsp cinnamon
• 3 cups vegetable broth
• 1 cup cracked bulger

• 1 6 oz can tomato paste
• Salt to taste (optional)
• 12 hamburger buns

Instructions

1. In an Instant Pot, sauté onions and peppers for about 3 minutes.
2. Add in minced garlic and sauté 1-2 more minutes.
3. Add all the remaining ingredients, except the tomato paste, buns, and salt (if using).
4. Stir until well combined.
5. Place the lid on the Instant Pot and ensure the seal knob is turned to sealing.
6. Set the Instant Pot for 5 minutes on High pressure and allow to naturally release when complete (about 15 minutes).
7. Remove the lid and stir in the tomato paste.  The sloppy joe mixture should be thick.
8. Serve on hamburger buns.

So the sauce contains a lot of ingredients but I’m here to tell you that it comes together super quick. Sauté your peppers and onions in your Instant Pot for a few minutes, then toss in the remaining ingredients (not the tomato paste). Cook on high pressure for five minutes and stir in the tomato paste when the pressure naturally releases. IT IS THAT EASY.

If you were to add the tomato paste with all the other ingredients before you cooked this amazing sloppy Joe sauce, the sauce might get too thick too fast and cause the BURN function to light on your Instant Pot. Your Instant Pot is very clever and instinctively understands that food should never burn. It’s Culinary 101. So, please wait until after the Instant Pot performs it’s magic and transforms your ingredients into a tasty sloppy Joe medley perfectly suited for a soft hamburger bun.

Ooh, next time I’ll have to make my own soft hamburger buns. But that’s another day and another backyard barbecue. I hope you try this recipe soon. Please let me know if you liked it.

Notes

• Adjust the siracha for spiciness, maple syrup for sweetness, and salt to heighten flavors.
• If you are vegetarian or vegan, be sure to review the ingredients on the Worcestershire sauce bottle.  Lord Sandy’s vegetarian Worcestershire sauce is available at our local grocery store and is what we use.
• This sloppy joe sauce is also good on baked potatoes, baked fries, carrot dogs, or tortilla chips.

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