Lentil Sloppy Joes

BY: MICKALA PARSLEY, MS, RD, LD

I had a friend in college who was a vegetarian and always talked about lentil sloppy joes. I never really liked traditional sloppy joes growing up, so I didn’t jump at the gun to try a recipe. But, eventually I did and have been obsessed ever since. I personally believe these lentil sloppy joes are way better than the traditional version. My meat-loving husband would also agree.

Lentils are a good source of protein, fiber, iron, folate, and health-protective phytochemicals like flavonoids. One cup of lentils provides 18 grams protein and 16 grams fiber! The best part is that they require zero soaking and cook fairly quickly. They are an excellent substitute for meat in recipes such as sloppy joes, tacos, spaghetti, etc.

I use an Instant Pot to make these sloppy joes, and they always turn out perfect. Although, you certainly can make this recipe without an Instant Pot on the stove. See the recipe instructions below for both versions.

I recommend serving these on whole wheat buns with a side of vegetables. We usually have a big salad or a quick side of frozen broccoli. This meal is perfect for weeknights and busy adults. It comes together so quickly!

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Lentil Sloppy Joes

Yield: 4

Author: Mickala Parsley, MS, RD, LD

Prep time: 3 MinCook time: 30 MinTotal time: 33 Min

A delicious, plant-based twist on the American sloppy joe.

Ingredients

• 1 tbsp oil
• 2 garlic cloves minced
• 1 onion chopped
• 1 cup green lentils
• 1 tsp salt
• 2 cups vegetable broth
• 2-4 oz tomato sauce depends on how "saucey" you want it
• 1 tbsp worcestershire sauce
• 1 tbsp brown sugar
• 1 tsp paprika
• 1 tsp chili powder
• whole wheat buns
• onion slices for garnish

Instructions

Instant Pot Version

1. Select sauté setting and add oil to pot. Sauté onions and garlic in oil for 3 minutes.
2. Add lentils, broth, and salt. Close lid and set IP to high pressure for 15 minutes.
3. Let IP naturally release for 10 minutes before removing the lid.
4. Add the remaining ingredients and warm through.
5. Serve on toasted buns with onion slices.

Stovetop Version

1. In a pot over medium heat, add oil. Sauté onions and garlic in oil for 3 minutes.
2. Add lentils, broth, and salt and bring to a boil. Reduce to a simmer and let lentils cook for about 18 minutes.
3. Add remaining ingredients and warm through.
4. Serve on toasted buns with onion slices.

Nutrition Facts

Fat

7.1 g

Protein

14.2 g

Sodium

1292 mg

Carbs

52.7 g

Fiber

7.7 g

Sugar

12.7 g

Iron

4 mg

Calcium

173 mg

https://www.seasaltandkale.com/recipes/lentil-sloppy-joes

lentil, plant-based, vegetarian

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