G.I. Joes

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

Suggestions

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