You'll Love These Lentil Sloppy Joes

 

The sloppy joe is a classic, American sandwich. Made simply with ground beef and tomato sauce, this dish has been enjoyed for decades by adults and kids alike. Many believe it received its name in the 1930s when an Iowan chef by the name of Joe added tomato sauce to the previously popular “loose meat” sandwiches. Since then, the sloppy joe has become a staple meal in most households. 

A few years ago, while volunteering at a wellness program through MetroHealth hospitals, I discovered an inventive, healthy twist on this sandwich – swapping ground beef for lentils! This twist is genius for two reasons; it keeps the cost down and improves the nutritional value exponentially. 

Just as ground beef is an inexpensive ingredient, lentils (when purchased dry and in bulk) are relatively cheap and easy to prepare. Also, swapping the beef for lentils adds fiber to a once fiber-less sandwich filling. On average, a half-cup serving of lentils adds 4 grams of fiber and 12 grams of protein. Both nutrients are vital for a healthy diet, as they improve digestion and help keep you satisfied. Check out this creative recipe!

Ingredients

1 cup red lentils, dry

2 cups water or vegetable stock

1 tbs olive or vegetable oil

1-2 cloves garlic, minced

½ medium yellow onion, diced

1 15oz can tomato sauce

1 6oz can tomato paste  

1-2 tbs maple syrup

2 tsp ground cumin

1 tsp chili powder

Salt and pepper, to taste

4 hamburger buns of your choice

Optional – 1 medium bell pepper (green or red), chopped

Instructions 

1. Prepare lentils – sort through dry lentils and rinse. Add 2 cups of water or vegetable stock to a saucepan with lentils and heat over medium-high. Bring to a boil, reduce heat, and simmer for 7-10 minutes uncovered, stirring occasionally. Drain and set aside.
2. Heat a large skillet over medium heat. Add oil, onion, garlic, and bell pepper (if using) and sauté for 3-5 minutes, until tender.
3. Add tomato sauce, tomato paste, maple syrup, and seasonings to taste. Stir to combine. 
4. Add prepared lentils to skillet and stir to combine. Cook together over medium-low heat, stirring occasionally, about 5-10 minutes – until mixture thickens to desired consistency. Add vegetable broth or water to thin if needed.
5. Serve on hamburger buns and enjoy. 

Serves 4

Hesitant about trying it out? I’ve found most people are when I tell them about making a veggie sloppy joe. Without any meat? With lentils–that can’t taste very good. You’d be surprised! After discovering the idea, I cooked this dinner for my traditional sloppy joe loving family, and they adored it. Now, we make lentil sloppy joes regularly, and I’ve found most who try it end up enjoying it.

Better yet, you can prepare this recipe in larger batches and enjoy it throughout the week. My family will eat it on standard hamburger buns, bread, in wraps, and over rice. Add fresh veggies to your sandwich or bowl and you’ll benefit from additional vitamins and minerals. Give lentils a try and let me know what you think.

-RP

 

Resources: 

https://www.tasteatlas.com/sloppy-joe

https://www.lentils.org/health-nutrition/nutritional-information/

https://minimalistbaker.com/vegan-sloppy-joes/