Filed Under: Ages & Stages 1-2, Ages & Stages 13-16, Ages & Stages 3-5, Ages & Stages 6-8, Ages & Stages 9-12, Beans and Lentils, Birthday, Dinner, Lunch, Pregnancy, School Lunch, Tofu and Soy, Under 10 Mins

Cowboy Sloppy Joes

Salsa is a superb time saver and tofu elevates this family favourite to healthy new heights. Serve with root vegetable chips

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February 13th, 2008

Recipe by Leeanne Wright

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“My kids loved helping me grate the carrots and crumble the tofu. They also loved helping pour in the salsa, beans and chili powder.”
Andrea Bilec, mom of Andrew, 4, and Brianna, 3, Regina

Servings
6
Prep Time
Prep: 5 minutes
On the table: 10 minutes
Ingredients
  • 1 tsp vegetable oil
  • 1 cup grated carrot (use grater's smallest holes)
  • 350 g package extra firm tofu, crumbled
  • 1-1/2 cups red kidney beans
  • 1 tbsp chili powder
  • 21/2 cups chunky salsa
  • 6 whole-wheat buns, split
    • Directions
  • 1.

    In a non-stick pan, sauté carrot in oil over medium heat until softened, about 3 minutes.

  • 2.

    Add tofu, beans, chili powder and salsa. Continue to cook until warmed through.

  • 3.

    Serve on warm buns.

    • Nutrients Per Serving
    374 calories, 6 g fat, 149 mg calcium, 3,339 mg sodium, 74 g carbs, 6 g fibre, 13 g protein; excellent source of vitamin A, vitamin C and iron; good source of folate.
    Cowboy Sloppy Joes
    Photo by James Tse
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