Lentil Sloppy Joes Recipe: a healthy, delicious take on an old favorite
Sweet and savory. Delicious and nutritious. Fiber-rich and protein-rich. And a bit of comfort too. You’re going to like these lentil sloppy joes!
When I found my cholesterol level creeping up, I knew I had to change something. But what? I already had a really good diet. Could I switch things up enough to fight my genetics? I did!
Though I’m still an omnivore, I eat lentils or beans most days of the week now. Legumes are really good for a healthy heart and blood sugar control.
I always make enough at dinner to have leftovers for lunch. This recipe makes a large pot of lentil sloppy joes. You’ll have plenty left for lunches during the week, or if that’s not your thing, cut the recipe in half or freeze leftovers in single serving pouches. Defrost one bag at a time to enjoy some healthy lentil sloppy joes any ole time.
Happily, I dropped my LDL-cholesterol (commonly called the bad cholesterol) about 12% in just a few months. It’s stayed down for a couple years now.
I did make one other change too. I’ve always treated myself to a very small nightly chocolate dessert – always about 150 calories. Yes, every single night! It’s small and I look forward to it, so it keeps me from digging into other treats during the day. I dumped typical candies and baked goods in favor of dark chocolate-covered almonds, fruit with chocolate or something similar – still about 150 calories.
I wasn’t sure what to expect since my diet was pretty darn good. Fortunately, eating more beans and lentils and choosing a dessert with benefits worked for me.
Lentil Sloppy Joes Recipe: a healthy, delicious take on an old favorite
Ingredients
- 1 tablespoon canola or olive oil
- 1 large yellow onion, chopped (about 2 cups)
- 1 large carrot, chopped (about 1/3 cup)
- 1 orange bell pepper, chopped (about 1 cup)
- 2 garlic cloves, chopped or crushed
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 2 tablespoon tomato paste
- 3 cups vegetable broth
- 24.5- ounce box of strained tomatoes or (24-ounces canned tomato sauce)
- 1 tablespoon sriracha sauce
- 1 tablespoon Dijon mustard
- 1 tablespoon brown sugar
- 1 cup green lentils, rinsed and sorted
- 12 small whole-grain rolls, toasted (look for rolls about 120 calories)
Instructions
- In a large pot or Dutch oven, heat the oil over medium heat. Sauté the onions, carrots and bell pepper until softened, about 5 minutes.
- Add the garlic, cumin, chili powder and tomato paste. Mix well.
- Add the vegetable broth, strained tomatoes or tomato sauce, sriracha sauce, Dijon mustard and brown sugar. Mix well. Add the lentils.
- Increase the heat to a boil. With the lid ajar, reduce the heat and simmer until the lentils are tender, about 45 minutes. Stir occasionally to prevent sticking.
- Serve in a toasted bun.
Notes
Nutrition
Want more lentil recipes? Try these:
- Savory Oats and Lentils: Toss an egg on top for a light supper.
- Creamy Oats and Lentils with Sweetly Spiced Apples: Makes enough for a crowd or enjoy some for breakfast several times this week.
- Lentil and Sweet Potato Chili: Takes the chill right out of a cold day.
- Veggie-Powered Pasta Sauce with Lentils: Enjoy this for Meatless Monday or any day!
Filed Under: Beans and Pulses Entrees, Comfort Food, Entree, Recipe, Sandwich
Tagged: Beans, blood sugar, carbohydrate, cholesterol, healthy comfort food, legumes, prediabetes
Jill Weisenberger
I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.
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Welcome to my Blog
Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.
I believe simple changes in health habits can bring you life-changing rewards.
And I believe willpower is way overrated.
Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.
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I’m going to try this one tonight. Yum!
Hope you guys like it as much as we do. In our house, we call it sloppy Jill’s (so clever). I especially like it over a toasted slice of Dave’s Killer Bread.
I’m going to try this one tonight also!
Yay! Hope you love it as much as I do.
What lentils do you suggest for the sloppy jills?
I use green lentils. I’ve never tried the smaller French lentils, but I think they will work out too because they tend to hold their shape like the green ones.
I made this over the weekend. So delicious! Reminded me of my childhood, only it tasted so much better!
Yay! This makes me so happy. Tastier and more healthful, for sure! I made some last week for dinner and then ate the leftovers for lunch a few times.
Very new to this. Is 1 cup 40 grams of carbs?
! cup with no bun is about 40 grams of carbohydrate. And about 8 grams of carbs are fiber.