Lentil Sloppy Joes

Name: Lentil Sloppy Joes
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
Ingredients: 1 cup green or brown lentils, rinsed; ¼ cup unsweetened dried apricots, chopped; 2 tablespoons tomato paste; ½ teaspoon yellow mustard; ½ tablespoon extra-virgin olive oil; ½ medium yellow onion, diced; 1 medium green bell pepper, diced; 1 large stalk celery, diced; ½ cup grated carrot; 3 cloves garlic, minced; 1 (15-ounce) can tomato sauce; 1 tablespoon red wine vinegar; 1 tablespoon vegetarian Worcestershire sauce (see Tip); 2 teaspoons chili powder; 1 teaspoon ground cumin; 1 teaspoon smoked or sweet paprika; Lettuce leaves or whole-grain buns

7 steps

Prep:15minCook:20min

A plant-based version of a classic comfort food and summertime favorite, these tasty lentil sloppy Joes contain a hearty mix of vegetables and spices that pack as much flavor and protein as the original, but with far more fiber, vitamins, and minerals, and no unhealthy fats. Slightly spicy and naturally sweetened with dried apricots, these sloppy Joes are both kid friendly and freezer friendly. Serve on top of lettuce leaves or on whole-grain buns with your favorite fixings.

Updated at: Wed, 29 May 2024 22:16:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories274.9 kcal (14%)

Total Fat3.9 g (6%)

Carbs48 g (18%)

Sugars14.4 g (16%)

Protein17 g (34%)

Sodium646.2 mg (32%)

Fiber19.5 g (70%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 cupgreen lentils

or brown, rinsed

¼ cupdried apricots

unsweetened, chopped

2 tablespoonstomato paste

½ teaspoonyellow mustard

½ tablespoonextra-virgin olive oil

0.5yellow onion

½ cupgrated carrot

3cloves garlic

minced

1 x 15 ouncecan tomato sauce

1 tablespoonred wine vinegar

1 tablespoonvegetarian Worcestershire sauce

2 teaspoonschili powder

1 teaspoonground cumin

1 teaspoonsmoked paprika

or sweet

Lettuce leaves

or whole-grain buns

Instructions

Step 1

In a small saucepan, combine the lentils and 2 cups water. Bring to a boil, reduce the heat, and simmer, covered, until tender but not falling apart, 20 to 25 minutes. Drain and set aside.

Step 2

Meanwhile, in a food processor or blender, combine the dried apricots, tomato paste, and mustard and process/blend until the apricots are blended into a paste. Transfer the apricot paste to a small bowl and set aside.

Step 3

Heat a large skillet over medium-high heat. Add the olive oil, onion, bell pepper, celery, carrot, and garlic and stir to combine. Cook, stirring frequently, until the vegetables are slightly browned and tender, 4 to 5 minutes.

Step 4

Add the apricot paste, tomato sauce, vinegar, Worcestershire sauce, chili powder, cumin, and paprika to the skillet. Stir to combine and cook until the spices are fragrant, 2 minutes.

Step 5

Add the drained lentils to the pan and stir well to combine. Continue cooking over medium-low heat until the sauce thickens, stirring occasionally, 5 to 10 minutes. Taste and adjust seasonings before serving.

Step 6

Ladle the mixture onto lettuce leaves or toasted buns.

Step 7

TIP: Worcestershire sauce contains anchovies, so to keep this vegan/vegetarian, choose a vegetarian version. This should be easy to find right alongside regular Worcestershire sauce in the grocery store.

View on DASH for Weight Loss by Jennifer Koslo

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