Love sloppy joes, but wish they were better for your heart? These delicious lentil sloppy joes have the same great taste as the classic recipe, but with some heart healthy benefits!

Lentil Sloppy Joes

“Lentils are packed with fiber and healthy protein,” says Elizabeth Bilodeau, registered dietitian with Adventist HealthCare.

Recipe Video

 

Source: Minimalist Baker blog.

 

Recipe Card

Lentils

  • 2 cups water
  • 1 cup green lentils, well rinsed

Sloppy Joes

  • 2 Tablespoons olive or grape seed oil
  • 1/2 medium white or yellow onion, minced (plus more for serving)
  • 2 cloves garlic, minced (2 cloves yield ~1 Tablespoon)
  • 1/2 medium red or green bell pepper, diced
  • Sea salt and black pepper (to taste)
  • 1 15-ounce can tomato sauce*
  • 1-2 Tablespoons coconut sugar (plus more to taste)
  • 1-2 Tablespoons vegan-friendly Worcestershire sauce
  • 1-2 tsp chili powder (plus more to taste)
  • 1 teaspoons ground cumin (plus more to taste)
  • 1 pinch smoked or regular paprika (optional)

Instructions

  1. To a small saucepan, add water and rinsed lentils and heat over medium-high heat.
  2. Bring to a low boil, then reduce heat to a simmer and cook uncovered for about 18 minutes, or until tender. The water should have a constant simmer (not boil). Drain off any excess liquid and set aside.
  3. In the meantime, heat a large skillet over medium heat. Once hot, add oil, onion, garlic, and bell pepper. Season with a pinch each salt and pepper and stir to combine.
  4. Sauté for 4-5 minutes, stirring frequently, or until the peppers and onions are tender and slightly browned.
  5. Next add tomato sauce, coconut sugar, vegan Worcestershire sauce, chili powder, cumin, and paprika (optional). Stir to combine.
  6. Once the lentils are cooked, add them to the skillet as well, and stir to combine.
  7. Continue cooking the mixture over medium-low heat until completely warmed through and thick, stirring occasionally – about 5-10 minutes.
  8. Taste and adjust flavor as needed, adding more chili powder and/or cumin for smokiness, salt for saltiness, coconut sugar for sweetness, or Worcestershire for depth of flavor.
  9. Serve the mixture on toasted buns with sliced onion. Best when fresh, though leftover sloppy joe mixture will keep in the refrigerator up to four to five days, or in the freezer for one month. Reheat in the microwave, or on the stove-top, adding water or vegetable broth if the mixture has dried out.
  • Calories Per Serving: 298
  • Total Fat: 8g
  • Saturated Fat: 1.1g
  • Sodium: 614mg
  • Carbohydrates: 44.6g
  • Dietary Fiber: 17.1g
  • Sugars: 13.5g
  • Protein: 14.4g

*Note: Nutrition facts may vary depending on optional ingredients used, brand variation and food preparation.

 

Elizabeth Bilodeau, RD

Elizabeth Bilodeau, RD

Registered Dietitian

Elizabeth Bilodeau is a Registered Dietitian at Adventist HealthCare Shady Grove Medical Center.

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