Messy Mikes
Yield:: 4 servings
 
This is a quick sandwich staple-the vegetarian answer to beef-based Sloppy joes-that both kids and grownups adore.
Ingredients
  • 1 cup textured vegetable or soy protein
  • ⅞ cup almost-boiling water
  • 1 Tablespoon olive oil
  • 1 medium onion, diced
  • 2 Tablespoons soy sauce
  • ½ cup ketchup
  • 1 teaspoon prepared yellow mustard
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon sweetener of your choice
  • 2 teaspoons Red Star Vegetarian Support Formula nutritional yeast flakes
  • 4 whole grain burger buns, split, or 4 slices whole grain bread, toasted and cut into triangles
Instructions
  1. Place the textured protein in a small, heatproof mixing bowl. Pour the almost-boiling water over the textured protein, and mix well. Let the mixture stand for 5 minutes.

  2. Place the oil in a 2-quart saucepan, and heat it over medium-high. When the oil is hot, add the onion, reconstituted textured protein (from step #1), and soy sauce, and saute them until the onion is tender and lightly browned, about 10 minutes.

  3. Add the remaining ingredients except the buns or toast, and mix well. Reduce the heat to medium , and simmer the mixture, uncovered, for 10 minutes, stirring often. Serve over the split buns or toast points.
Nutrition Information
Calories: 274 Fat: 5 gm Carbohydrates: 41 gm Protein: 17 gm
 

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