Beef & Bean Sloppy Joes

4.7
(17)
12 Reviews

This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

By
Liz Mervosh
Elizabeth Mervosh
Liz Mervosh

Elizabeth Mervosh is a recipe tester and developer for Dotdash Meredith Food Studios in Birmingham, Alabama. She creates and fine-tunes recipes for brands including Southern Living, Real Simple, Food & Wine, People and EatingWell.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 sandwiches
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure High-Fiber Heart-Healthy Egg-Free Low-Calorie
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Ingredients

  • 1 tablespoon extra-virgin olive oil

  • 12 ounces 90%-lean ground beef

  • 1 cup no-salt-added black beans, rinsed

  • 1 cup chopped onion

  • 2 teaspoons New Mexico chile powder

  • ½ teaspoon garlic powder

  • ½ teaspoon onion powder

  • Pinch of cayenne pepper

  • 1 cup no-salt-added tomato sauce

  • 3 tablespoons ketchup

  • 1 tablespoon reduced-sodium Worcestershire sauce

  • 2 teaspoons spicy brown mustard

  • 1 teaspoon light brown sugar

  • 4 whole-wheat hamburger buns, split and toasted

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat. Add beef and cook, breaking it up with a wooden spoon, until lightly browned but not completely cooked through, 3 to 4 minutes. Using a slotted spoon, transfer the beef to a medium bowl, reserving drippings in the pan.

  2. Add beans and onion to the pan; cook, stirring often, until the onion is softened, about 5 minutes. Add chile powder, garlic powder, onion powder and cayenne; cook, stirring constantly, until fragrant, about 30 seconds. Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Return the beef to the pan. Bring to a simmer and cook, stirring often, until the beef is just cooked through and the sauce has thickened slightly, about 5 minutes. Serve on buns.

Originally appeared: EatingWell Magazine, January/February 2019

Nutrition Facts (per serving)

411 Calories
15g Fat
44g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 411
% Daily Value *
Total Carbohydrate 44g 16%
Dietary Fiber 8g 30%
Total Sugars 12g
Added Sugars 7g 14%
Protein 26g 52%
Total Fat 15g 19%
Saturated Fat 4g 22%
Cholesterol 55mg 18%
Vitamin A 758IU 15%
Vitamin C 8mg 9%
Folate 33mcg 8%
Sodium 538mg 23%
Calcium 112mg 9%
Iron 5mg 27%
Magnesium 101mg 24%
Potassium 842mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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