These sloppy joe sandwiches are saucy, hearty and messy, vegan, but they containn 20 grams of proteinn Thanks to a vegan chickpea and lentil filling instead of minced meat. These are served on whole wheat 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 will help keep you full. So try it as a meal prep for lunch, and you might not feel the need for a snack all 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. Salt must not be added to tomato sauce
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp cayenne pepper
- 1 15.5 oz. (455 g) can of low sodium chickpeas, rinsed and drained
- 1 1/2 cups (297 g) cooked lentils or Canned brown lentils, rinsed and drained
- 4 whole wheat hamburger buns, toasted
- 4 romaine lettuce leaves
Directions
Heat the olive oil in a large skillet over medium-high heat. Add the onions and peppers and sauté, stirring occasionally, until softened, about 4 minutes. Add tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tablespoons water. Stir to combine.
Add chickpeas and lentils. Reduce heat to low, cover and simmer for 10 minutes. Mash about half of the chickpeas with a potato masher. Serve on toasted buns. garnished with salad.
Tip: To cook lentils du Puy, place 1 cup of lentils in a medium saucepan. Cover with cold water by 5 cm. Add 1 bay leaf and simmer over high heat. Cover, reduce heat and simmer until tender, 20-30 minutes depending on the age of the lentils. drain. Makes about 3 cups.
Servings: 4 | Serving size: heaping cup of bean mixture, 1 roll
Nutritional values
Nutritional bonus: Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%
Originally published February 9, 2021; Updated February 2026
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