G.I. Joes

Dairy Free
Health score
40%
G.I. Joes
45 min.
6
357kcal

Suggestions


If you're looking for a delicious and satisfying meal that's completely dairy-free, look no further than our G.I. Joes! This hearty dish is perfect for lunch or dinner and is sure to please everyone at the table. With the robust flavors of crushed tomatoes, savory spices, and the rich taste of sun-dried tomatoes, each bite is a delightful explosion of taste. You'll love the tender and juicy soy crumbles that provide a protein-packed punch without any dairy.

Not only is this recipe easy to make—ready in just 45 minutes—but it's also incredibly versatile. The combination of fresh vegetables, such as chopped red bell peppers and onions, adds a delightful crunch and additional nutrition to the mix. And with the zesty kick of chili powder and the umami richness from balsamic vinegar and low-sodium soy sauce, your taste buds are in for a treat.

Whether you're serving these G.I. Joes at a casual family dinner or a fun weekend gathering, they make for a stunning centerpiece when served in fresh Kaiser rolls or buns. Plus, with only about 357 calories per serving, you can indulge without the guilt. So roll up your sleeves and give this delightful dairy-free dish a try—it’s guaranteed to become a new favorite!

Ingredients

  • tablespoon balsamic vinegar 
  • 0.5 teaspoon pepper black
  • 28 ounce canned tomatoes crushed undrained canned
  • teaspoon chili powder 
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • 12 ounce hamburger buns 
  • tablespoon soya sauce low-sodium
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • teaspoon oregano dried
  • cup bell pepper red chopped
  • 0.1 teaspoon salt 
  • 12 ounce soy crumbles frozen thawed (such as Morningstar Farms)
  • teaspoon sugar 
  • 0.5 cup sun-dried tomatoes packed
  • cup water boiling

Equipment

  • bowl
  • frying pan

Directions

  1. Combine boiling water and sun-dried tomatoes in a bowl, and let stand 5 minutes or until tomatoes are soft.
  2. Drain and chop tomatoes.
  3. Heat the olive oil in a large nonstick skillet over medium-high heat.
  4. Add chopped onion, red bell pepper, and garlic; saut 3 minutes or until vegetables are tender. Stir in the sun-dried tomatoes, soy sauce, and the next 8 ingredients (soy sauce through crushed tomatoes). Bring mixture to a boil; reduce heat, and simmer 20 minutes or until slightly thick, stirring the mixture occasionally. Stir in soy crumbles; cook 2 minutes or until thoroughly heated, stirring frequently. Spoon about 2/3 cup crumbles mixture onto bottom half of each roll; top with top halves of rolls.

Nutrition Facts

Calories357kcal
Protein21.7%
Fat18.99%
Carbs59.31%

Properties

Glycemic Index
63.52
Glycemic Load
22.84
Inflammation Score
-9
Nutrition Score
31.207391262054%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.03mg
Quercetin
8.19mg

Nutrients percent of daily need

Calories:357.43kcal
17.87%
Fat:7.87g
12.1%
Saturated Fat:1.23g
7.67%
Carbohydrates:55.28g
18.43%
Net Carbohydrates:46.39g
16.87%
Sugar:17.89g
19.88%
Cholesterol:0mg
0%
Sodium:862.35mg
37.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.22g
40.44%
Vitamin B12:4.82µg
80.32%
Vitamin B1:1.19mg
79.36%
Vitamin C:51.58mg
62.53%
Vitamin B3:11.78mg
58.92%
Iron:8.03mg
44.61%
Manganese:0.89mg
44.25%
Vitamin B6:0.87mg
43.34%
Fiber:8.89g
35.54%
Potassium:1021.51mg
29.19%
Phosphorus:273.31mg
27.33%
Vitamin B2:0.44mg
25.59%
Vitamin A:1251.08IU
25.02%
Selenium:17.2µg
24.58%
Folate:97.88µg
24.47%
Copper:0.47mg
23.72%
Vitamin E:2.75mg
18.34%
Vitamin K:19.18µg
18.27%
Magnesium:69.36mg
17.34%
Calcium:160.94mg
16.09%
Zinc:1.78mg
11.86%
Vitamin B5:0.71mg
7.1%
Source:My Recipes