How to Make Healthy Sloppy Joes with Lentils - A Step-by-Step Guide

If you're looking for a healthier version of the classic sloppy joes recipe, look no further. These Healthy Sloppy Joes with Lentils are packed with flavor and nutrients, making them a perfect choice for a hearty and satisfying meal.

Traditional sloppy joes are typically made with ground beef and a sugary, ketchup-based sauce. This recipe swaps out the beef for lentils, a protein-packed legume that is also high in fiber, vitamins, and minerals. The result is a wholesome and delicious...

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Ingredients

  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 1 large carrot, peeled and chopped
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 ½ teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon freshly ground black pepper, or to taste
  • 4 tablespoons tomato paste
  • 2 cups water
  • 1 (14.5 ounce) can no-salt-added diced tomatoes
  • 1 cup red lentils, rinsed and drained
  • 2 tablespoons molasses, or more to taste
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon prepared yellow mustard
  • 1 teaspoon apple cider vinegar
  • ¾ teaspoon kosher salt, or to taste
  • 6 medium hamburger buns, split

Information

  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Additional Time: 5 mins
  • Total Time: 1 hr 5 mins
  • Servings: 6
  • Yield: 6 servings

  • Heat vegetable oil in a large skillet over medium heat. Add onion, carrot, bell pepper, and garlic. Cook, stirring frequently, until vegetables are softened, 7 to 9 minutes. Season with chili powder, cumin, paprika, onion powder, garlic powder, and black pepper. Cook and stir for 30 seconds. Mix in tomato paste, and cook another 60 seconds, stirring constantly.
  • Add water, diced tomatoes, and lentils, stirring to combine. Bring mixture to a gentle simmer, cover, reduce heat to low, and cook until lentils are tender, but not falling apart, 15 to 20 minutes.
  • Mix in molasses, Worcestershire sauce, mustard, vinegar, and salt. Cook, uncovered, an additional 10 minutes, or until mixture has thickened slightly. Taste, and adjust seasonings as needed. Allow to cool 5 minutes before serving on buns with desired toppings.
  • Nutrition

    629 cal.

    • Total Fat: 11g
    • Saturated Fat: 2g
    • Sodium: 1236mg
    • Total Carbohydrate: 110g
    • Dietary Fiber: 11g
    • Total Sugars: 10g
    • Protein: 23g
    • Vitamin C: 29mg
    • Calcium: 288mg
    • Iron: 9mg
    • Potassium: 1000mg