Lentil Sloppy Joes

These lentil sloppy Joes are just as tasty— and even as messy as the original! No need for ground beef when you can swap in protein and fiber packed lentils! Try a meatless version to this classic American favorite to reap the many benefits of a whole foods, plant-based lifestyle!  Perfect for a Meatless Monday! 

Nutritional Spotlight

Lentils are a good source of a number of vitamins and minerals, including: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese. One cup of cooked lentils provides 18 grams of protein and 16 grams of fiber! Though lentils are higher in carbs than animal protein, they have been shown to lower blood glucose levels in meals following their consumption; sometimes noted as the “second meal effect.” In fact, beans/ legumes have been shown to be beneficial for people with Type 2 diabetes– likely due to their high fiber and phytonutrient content. There are a number of possible health benefits for including more beans/ legumes in your diet– including that they may help reduced risk of death and rates of cancer. Check out more about the benefits of lentils on this Blue Cure post I wrote. 

Lentil Sloppy Joes
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Ingredients
  1. 2 onions (diced)
  2. 4 garlic cloves (minced)
  3. 1 cup lentils
  4. 1/4 cup dates (pitted and chopped)
  5. 1 large tomato (diced)
  6. 2-3 cups kale (chopped)
  7. 1- 6 oz can of tomato paste
  8. 1/4 cup water
  9. 1 tbsp prepared mustard
  10. 1- 2 tbsp balsamic vinegar
  11. 1.5 tsp chili powder
  12. pepper (to taste)
  13. 4-6 whole grain or sported buns
Instructions
  1. Wash and chop the veggies.
  2. In a pot, sauté onions and garlic until the onions are translucent.
  3. Add the lentils, 1/4 cup pitted dates, and 3 cups water to the onion and garlic mix. Bring to a boil and then reduce heat. Allow the lentils to soften.
  4. Add the tomatoes, kale, tomato paste, 1/4 cup water (if needed), mustard, chili powder, balsamic vinegar, and pepper. Mix well until all are coated.
  5. Serve on whole grain or sprouted buns/bread with a side of roasted vegetables.
Notes
  1. This makes enough for about 4-6 people.
Kristina DeMuth https://kristinademuth.com/