The Sloppy Joe recipe is believed to have its origins in the 1950s when minced meat sandwiches were in vogue. Legend has it that a chef named Joe from Iowa added tomato sauce to regular minced sandwiches, and that’s how Sloppy Joe’s burgers were born.
My version of Sloppy Joe’s is made with lentils, so they will be ready much more quickly. You can enjoy it either on a whole-wheat fluffy bun, just like in the classic, or on top of mixed salad greens. This vegan version of Sloppy Joe is not only full of flavors but also very healthy!
Although it’s definitely a little harder to eat than a regular burger, the Lentil Sloppy Joe is so delicious and easy to prepare that it’s definitely worth the effort.
Nutrients in this recipe
Although lentils are a healthy food, few people choose to eat them constantly.
For example, the composition of lentils contains B vitamins, magnesium, zinc, potassium, and iron. In addition, lentils contain 25% protein, being a good alternative for periods when you do not eat meat or have a vegetarian diet.
Although there are several types of lentils, and the nutrients they contain may differ from case to case, 1 cup of cooked lentils generally provide:
- 230 calories;
- 39.9 grams of carbohydrates;
- 17.9 grams of protein;
- 0.8 grams of fat;
- 16.6 grams of fiber;
Bell pepper is very fragrant and has many health benefits, being rich in antioxidants, vitamins, and minerals. It contains 92% water, and the rest of the composition is given by carbohydrates, proteins, and fats. Medium bell pepper contains 169% of the daily dose of vitamin C, vitamin B6, potassium, folic acid, vitamin E, vitamin A, etc. The phytonutrients in bell peppers are capsanthin (which offers an intense red color), lutein (abundant in green peppers), quercetin, and luteolin, both with antioxidant roles. At the same time, it has a low-calorie content: a cup of bell pepper has 45 calories
Jalapeno peppers – if you make a constant effort to eat healthier, it would be good to make a habit of eating hot peppers, especially jalapenos. They come bundled with a lot of benefits. If you do not have a problem with spicy food, you can consider yourself lucky. You have a lot to gain in terms of health if you put hot peppers in your diet. Jalapenos, hot green peppers, a slight bulging at the base have come to be considered a superfood. And that is thanks to the active ingredient inside, called capsaicin.
Many people consume large amounts of sugar, probably more than they actually need. Maple syrup is one of the sweeteners that is a good alternative to sugar replacement if consumed in moderation. Good quality natural sweeteners, such as maple syrup, contain higher levels of beneficial nutrients, antioxidants, and phytochemicals, unlike white table sugar. When consumed in adequate amounts, the benefits of maple syrup are related to reducing inflammation, providing nutrients, and proper management of blood sugar.
- Servings: 6
- Calories: 205
- Carbohydrate: 36.5 g
- Sugar: 10 g
- Protein: 11 g
- Total Fat: 3 g
- Saturated Fat: < 0.5 g
- Polyunsaturated Fat: 1 g
- Monounsaturated Fat: 1.3 g
- Fiber: 10 g
- Cholesterol: 0 mg
- Sodium: 320 mg
- Potassium: 700 mg
Lentil Sloppy Joe’s
- a medium pot
- a large saucepan
- a rubber spatula
- 1 cup of dried red lentils
- 2 medium red bell peppers
- 1 large yellow onion
- 2 medium tomatoes
- 3 garlic cloves
- 4 oz of low-sodium tomato paste
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons of organic maple syrup
- 1 teaspoon of chili powder
- 1/2 teaspoon of dried oregano
- a pinch of cayenne powder
- a pinch of sea salt
- Rinse lentils then add them to a medium pot. Cook them according to package instructions.
- Dice the bell peppers, onion, tomato, and mince the garlic cloves.
- Heat a large saucepan over medium heat and add olive oil.
- Add in the minced garlic and saute for about 1 minute.
- Then add in the diced bell peppers, tomato, and onion. Stir well to combine and continue cooking with a lid on for up to 5 minutes.
- Add in cooked red lentils, and tomato paste. Mix well to combine.
- Add in all of the spices and leave to simmer under a cover for about 5 minutes.
- Remove the saucepan from heat and pour the maple syrup. Stir gently to coat everything in sauce.
- Heat a bun if you will serve Sloppy Joe on it or prepare a quick mixed greens salad.