These Homemade Sloppy Joes are an easy lunch or dinner option you can have on the table in 30 minutes. Filled with vegetables and made with less sodium than store bought, you’ll love this healthier version of the classic.
“I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.”
A while back I wrote a post about Salt Substitutes, offering ideas for different seasonings, herbs and spices to flavor your foods without the high sodium content. As I mentioned in that post, most Americans consume around 3,400 mg of sodium daily — more than twice the 1,500 mg limit recommended by the American Heart Association and about 1 1/2 times the 2,300 mg limit recommended in the Dietary Guidelines for Americans, 2015.
One thing I didn’t mention in my post on salt substitutes is soy sauce. Soy sauce is often associated with being high in sodium, but culinary research indicates it’s an ingredient that can actually help reduce sodium in recipes. This is because soy sauce is rich in umami, a savory taste that helps round out the overall flavor of a dish. In fact, a study published in the Journal of Food Science revealed that swapping soy sauce for salt reduces the sodium by up to 50% without decreasing consumer acceptance.
By simply using 1/2 teaspoon of Kikkoman Soy Sauce in place of 1/2 teaspoon of table salt, you can reduce the sodium content of the recipe by up to 1,000 milligrams (even more if you use the less sodium version)!
If you are still concerned about the amount of sodium in traditional soy sauce, Kikkoman offers a variety of less sodium products, including: Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce. So you have plenty of options to choose from with less sodium!
To demonstrate the sodium savings by using Kikkoman Soy Sauce, I decided to do a recipe makeover of a family favorite: sloppy joes. We usually buy the canned sauce and add in some fresh bell peppers and onions along with the hamburger at home, but we are still left with the high sodium content of 533 mg per serving (22% daily value) when using the canned sauce made with 1 lb lean hamburger (no buns). In my homemade version (minus the buns) there is 285 mg sodium per serving (12% daily value) – roughly a 46% reduction in sodium!
Need a healthy dinner ready in 30 minutes? Try Homemade Sloppy Joes! Share on XFor this homemade sloppy joes recipe, start out by cooking the hamburger. Once the hamburger is fully cooked add in the veggies.
After the veggies are tender, stir in the sauce ingredients. Cook until everything is heated through and you’re ready!
Place on whole wheat buns, serve with a side of fresh fruit or more veggies and you’ve got a healthy family friendly meal in 30 minutes! You can even add a sprinkle of shredded cheese on top for extra sloppy joe goodness, if you want… just saying.
Homemade Sloppy Joes
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Description
These Homemade Sloppy Joes are an easy lunch or dinner option you can have on the table in 30 minutes. Filled with vegetables and made with less sodium than store bought, you’ll love this healthier version of the classic.
Ingredients
- 1 pound lean hamburger
- 1 small onion, diced
- 1/2 red bell pepper, diced
- 1/2 green bell pepper, diced
- 1 small zucchini, diced
- 4 cloves garlic, minced
- 15 ounces no salt added tomato sauce
- 6 ounces tomato paste
- 2 Tablespoons Kikkoman Less Sodium Soy Sauce
- 1 Tablespoon Worcestershire sauce
- 1 Tablespoon distilled white vinegar
- 1/2 teaspoon paprika
- 1 Tablespoon brown sugar, optional
Instructions
- Cook the hamburger in a skillet over medium heat until cooked through, about 10-12 minutes.
- Add in the diced onion, bell pepper, zucchini and minced garlic. Cook an additional 10 minutes or until the vegetables are tender.
- Stir in the tomato sauce, tomato paste, soy sauce, Worcestershire sauce, vinegar, paprika and brown sugar, if using. Reduce heat to medium-low. Continue to cook until the sauce is heated through, about 2-3 minutes.
- Serve on whole wheat buns. Enjoy!
Nutrition
- Serving Size: 1/6 of the sauce
- Calories: 156
- Sugar: 10 g
- Sodium: 285 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Carbohydrates: 16 g
- Fiber: 3 g
- Protein: 14 g
- Cholesterol: 29 mg
Be sure to check out all of the other lower sodium recipes created by fellow Recipe Redux’ers by clicking the link below!
- Lunch Ideas for Busy Moms - July 10, 2024
- Why Sharing Mealtime Responsibility with Your Kids is a Game-Changer - June 20, 2024
- 10 Best Bedtime Snacks for Kids - June 5, 2024
