I have eaten a vegetarian diet for a couple of years now. A couple of months ago I started adding some chicken here and there into my diet thinking I needed more protein since I was working out harder running up and down the ‘hills’ here in California. I’m not sure why I chose adding chicken rather than other protein sources but I have experienced some problems resulting from this and I regret making this change and have gone back to not only eating vegetarian but have cut out all animal products in support of Sarah and her family.  As I have mentioned before I have never been a big fan of tofu but what kind of cook am I if I can’t make something that tastes not only good but delicious with any ingredient? I’m up for the challange and this is one sloppy recipe that I will be making again and again. Even if you don’t follow a vegetarian/vegan diet why not give it a try?



  • 1 14 ounce package organic firm tofu (since tofu is a soy product please use organic to avoid GMO soy beans)
  • 1 tbsp extra virgin olive oil
  • 1 green or red pepper, diced (I used roasted red pepper for a more concentrated and sweeter flavor)
  • 1/2 medium onion, diced
  • 1 small carrot, shredded or diced
  • 2 cloves garlic, minced
  • 1/2-1 tsp cayenne pepper (to taste)
  • 1/2 tsp cumin
  • 1 tsp dijon mustard
  • 1 cup water
  • 4-6 tbsp tomato paste
  • 1 tsp apple cider vinegar
  • 1 tbsp organic tamari or soy sauce
  • 2 tsp raw coconut crystals/sugar
  • 2 tbsp parsley, minced
  • 1/2 teaspoon sea salt and ground black pepper or to taste


  1. With a fork mash the tofu into chunks.
  2. Heat oil on medium heat in a large skillet and saute the onion, pepper, carrot until tender. Stir in the garlic and saute a minute more.
  3. Increase the heat to high and add the tofu and saute 5 minutes.
  4. Add the cayenne pepper, salt and black pepper. Stir and reduce heat to medium-low.
  5. In a small bowl mix 4 tablespoons tomato paste, water, soy sauce, and coconut sugar. Add to the skillet with the tofu and simmer 10 minutes.
  6. Stir in the parsley. Add more tomato paste if the mixture is too thin. You should be able to eat it with a fork.
  7. Serve sloppy Joe style on a bun with a slice of tomato, lettuce or avocado slices or serve over rice or quinoa. I like mine over sauteed spinach or kale.

Nutritional Info:

Makes about 3 cups.

Serving size 1/2 cup.

Nutrients per serving: Calories: 112.5, Cal. from Fat: 45.5, Total Fat: 5g, Sat. Fat: 0g, Carbs: 9g, Fiber: 1.5g, Sugars: 4.5g, Protein: 7g, Sodium: 296mg, Chol: 0mg


Store leftovers in an airtight container for up to 3 days.


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