Low-Sodium Meatless Monday!

One of my new year’s resolutions is to reduce the amount of meat my family & I are consuming. At present, roughly half of my family’s meals are vegetarian. In an effort to “up the ante” a bit more, I’m committing to Meatless Monday for the duration of 2012. Each week I’ll be posting a new & delicious low-sodium meat-free main course (i.e., whatever my family & I will be eating Monday night for dinner).

I encourage you to join me on the meat-free Monday bandwagon; feel free to comment here or on The Daily Dish Facebook page and share what you’re eating, too.

For my first Meatless Monday post, please welcome Tofu Sloppy Joes!

Gotta love a recipe with staying power — This post originally dates to April 19th 2008!

If you like traditional sloppy joes made with either ground beef, chicken or turkey, you’re going to adore these. All the great taste of the original, but SUPER HEALTHY! Freezing and thawing the tofu gives it a meaty texture, perfect for this type of dish. If you don’t have time to make your own rolls (which, given it’s MONDAY isn’t likely), feel free to pick some up at the market. This filling is so low in sodium, you can splurge without guilt. PS: This also tastes fantastic piled into taco shells, corn tortillas or low-so lavash!

Adapted from Prevention’s The Healthy Cook.

Serves 4.

SODIUM CONTENT: 60 mg per serving



1 lb. extra firm tofu, frozen and thawed
1 1/2 t. vegetable oil
2/3 c. chopped onions
2/3 c. chopped green bell pepper
1/3 c. chopped celery
2- 8-oz. cans no-salt-added tomato sauce
4 t. apple cider vinegar
2 1/2 t. Westbrae no-salt-added stoneground mustard (or equivalent)
3/4 t. Lea & Perrins reduced sodium worcestershire sauce (or equivalent)
1 t. sugar
freshly ground black pepper, to taste


Set the tofu between two plates and place a heavy pot on top. Set aside for 10 minutes to release excess water. Pat dry. Coarsely mash or crumble the tofu with a fork.

Heat the oil in a skillet or saute pan over medium. Add the tofu, onions, green pepper and celery. Saute 8 minutes, or until the tofu is well browned and the vegetables are tender. Stir in the tomato sauce, vinegar, mustard, worcestershire sauce and sugar. Cook, stirring frequently, for 5 minutes. Season to taste with black pepper.

Remove from heat and serve immediately.

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5 Responses to Low-Sodium Meatless Monday!

  1. HF says:

    Looks delish! YUM!

  2. Christy says:

    These sloppy joes were SO GOOD! Polished them off last night; already looking forward to next Monday! 😉

  3. This looks so good, Dishy!
    Cutting back on red meat is one of my bigger challenges (I’ve been hooked on the ‘meat and potatoes’ stuff for quite some time…)

  4. I have been thinking about doing Meatless Mondays too! I have no experience in vegetarian cooking so I am really looking forward to your recipes!

  5. Christy says:

    Yay! 2 more for the Meatless Mondays club! 😉

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