Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 18 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. Whole-grain buns are sturdier than the squishy white hamburger buns, so they hold together better than the original. You can also serve the filling in tacos or on quinoa for a healthy bowl meal.
The fiber and protein in this recipe makes you feel full for hours afterward, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.
Active time: 20 minutes Total time: 35 minutes
Vegan Sloppy Janes Ingredients Directions Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, 4 minutes. Stir in the tomato sauce, mustard, honey, sesame oil, garlic powder salt, and cayenne pepper. Swish out the tomato sauce with 3 tablespoons of water and add to the pan. Stir in the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on buns, topped with lettuce. Tip: To cook lentils du puy, put 1 cup (190g) lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes 3 cups (516g). Serves: 4 | Serving Size: 3/4 cup (180g) bean mixture, 1 bun Nutrition (per serving): Calories: 390; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 69mg; Sodium: 681mg; Carbohydrate: 69g; Dietary Fiber: 14g; Sugar: 8g; Protein: 18g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
