Modernize the classic sloppy Joe with these vegan chickpea-and-lentil sloppy Janes.
The post Vegan Sloppy Janes appeared first on MyFitnessPal Blog.
Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.
The fiber and protein in this recipe helps keep you full, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.
Active time: 15 minutes Total time: 25 minutes
Vegan Sloppy Janes
Ingredients
- 1 tbsp olive oil
- 1/2 yellow onion, finely diced
- 1/2 cup green or red bell pepper, finely diced
- 1 8-oz. can no salt added tomato sauce
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp cayenne
- 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
- 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
- 4 whole-wheat hamburger buns, toasted
- 4 romaine lettuce leaves
Directions
Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.
Add the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on toasted buns. topped with lettuce.
Tip: To cook lentils du puy, put 1 cup lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.
Serves: 4 | Serving Size: heaping cup bean
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