Description
These Veggie-Loaded Turkey Sloppy Joes are a healthier take on the classic dish. Packed with vegetables and lean ground turkey, this recipe is full of flavor and nutrition, making it the perfect choice for a family-friendly meal. The hearty, savory filling sits perfectly on toasted whole wheat buns, making each bite satisfying and delicious.
Ingredients
1 tablespoon olive oil
¾ cup finely chopped onion
1 large carrot, peeled and grated
1 small zucchini, grated
2 cloves garlic, minced
½ teaspoon kosher salt
¼ teaspoon ground pepper
1 pound ground turkey
2 cups baby spinach, chopped
3 tablespoons tomato paste
2 teaspoons brown sugar, or honey or maple syrup
1 teaspoon Dijon mustard
2 tablespoons Worcestershire sauce
1 tablespoon soy sauce or tamari
⅓ cup water
6 whole wheat hamburger buns, or other sandwich rolls of your choice, toasted
Instructions
- Heat the oil: In a large skillet, heat the olive oil over medium-high heat.
- Cook the onion: Add the chopped onion and cook, stirring occasionally, until golden brown and soft, about 2-3 minutes.
- Add the vegetables: Stir in the grated carrot and zucchini. Cook for 3-4 minutes, allowing the moisture to release and the vegetables to soften.
- Season: Add the minced garlic, kosher salt, and pepper, and cook for an additional minute, stirring frequently.
- Cook the turkey: Add the ground turkey to the pan, breaking it up with a spoon as it browns. Cook until the turkey is browned and cooked through, about 5-7 minutes.
- Make the sauce: While the turkey cooks, combine the tomato paste, brown sugar (or honey/maple syrup), Dijon mustard, Worcestershire sauce, soy sauce, and water in a small bowl or measuring cup. Stir until well mixed.
- Combine the spinach and sauce: Stir the chopped spinach into the cooked turkey and vegetables. Pour in the prepared sauce and cook on medium-low heat for about 2 minutes, stirring until the sauce coats the turkey mixture and the flavors combine. Taste and add more salt and pepper as needed.
- Assemble the sloppy joes: Spoon about ¾ cup of the warm sloppy joe mixture onto each toasted bun. Serve and enjoy!
Notes
- Vegetarian Version: Use lentils or a plant-based ground meat substitute instead of ground turkey for a vegetarian or vegan option.
- Spicy Sloppy Joes: Add a pinch of red pepper flakes or a splash of hot sauce to the sauce for some heat.
- Different Veggies: Feel free to swap in other veggies like bell peppers or mushrooms for a different flavor profile.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 sloppy joe
- Calories: 280 kcal
- Sugar: 7 g
- Sodium: 580 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 6 g
- Protein: 20 g
- Cholesterol: 60 mg
