People are always asking me for healthy ‘kid friendly’ recipes. Here’s one that’s quick (about 20-25 minutes start to finish) and always a hit. It’s a meat-less version of Sloppy Joes but with the mushrooms and smashed beans, people are fooled and don’t even miss the meat! Studies (and experience!) shows that if children are involved in the cooking process they are more likely to try and eat new things. So, invite your kids into the kitchen to help with this recipe and have some fun! I like to serve them on a whole wheat pita stuffed with tons of greens but of course you can serve them on a more traditional bun. A great picnic pleaser as well!
- 1 onion, chopped
- 1 green pepper, diced
- 8 oz mushrooms, diced
- 1 15-ounce can black beans, drained & rinsed, low or no sodium
- 1 15-ounce can tomato sauce, no salt added
- 1 T Bragg’s Liquid Aminos (or low sodium Tamari)
- 1/2 T yellow mustard
- 1 date, pitted and chopped
- 1 t chili powder
- 1 t liquid smoke (optional)
- mixed baby greens
- 4 whole wheat pita pockets
Place onion, pepper and mushrooms in large frying pan with water. Cook, stirring frequently until the vegetables soften, about 5-10 minutes.
Mash beans with a bean or potato masher (do not use a food processor). Add the beans and remaining ingredients into the saucepan and simmer until sauce thickens a bit, about 5 minutes. Serve on whole grain pitas with salad greens.