Yes, you can have vegan sloppy Joes! This saucy, plant-strong recipe features bulgur as the star ingredient, and it all comes together in just 30 minutes. Sloppy Joes are a lot easier to eat stuffed into a pita than piled on a traditional bun. Look for store-bought barbecue sauce that’s oil-free, or make your own.

From The Forks Over Knives Plan


  • 1 cup bulgur
  • 1 cup finely chopped onion
  • ½ cup finely chopped green bell pepper
  • ½ cup finely chopped celery
  • 2 cloves garlic, minced
  • 1¾ cups oil-free barbecue sauce
  • 1 Tbsp. reduced-sodium soy sauce or tamari
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 3 whole grain pita bread rounds


  1. In a small saucepan bring 2 cups water to boiling. Stir in bulgur. Return to boiling; remove from heat. Cover and let stand at least 15 minutes. Drain off any remaining liquid.
  2. Meanwhile, in a large skillet cook onion, bell pepper, and celery over medium 7 to 8 minutes, stirring occasionally and adding additional water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add garlic; cook 1 minute or until softened.
  3. Stir in bulgur, barbecue sauce, and soy sauce. Reduce heat to medium-low. Cook 10 minutes.
  4. In a dry skillet heat pita rounds, one at a time, on both sides until warm. Cut in half crosswise and fill with bulgur mixture.

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about the author

Del Sroufe

Chef Del Sroufe is co-owner and executive chef of Wellness Forum Foods, a whole-food, plant-based meal delivery and catering service in Columbus, Ohio. He is the author of Forks Over Knives – The Cookbook and Better Than Vegan. Del teaches cooking classes and helps people transition to a healthy plant-based diet.

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