VEGAN SLOPPY JOE

VEGAN SLOPPY JOE

Vegan Sloppy Joe is a plant-powered take on the nostalgic American classic, delivering all the saucy, messy deliciousness without the meat. This single-serve recipe features protein-rich cooked lentils simmered with tangy tomato sauce, a hint of mustard and a touch of maple syrup for subtle sweetness. It’s then spooned generously into a wholesome whole wheat bun, making for a flavourful and satisfying sandwich. Whether you’re short on time or simply craving something indulgent yet nourishing, this dish fits the bill. It’s rich in fibre and packed with bold flavour, making it perfect for a quick lunch, weeknight dinner or casual backyard gathering. This vegan version keeps the comforting spirit of the original while offering a nutritious upgrade. It’s messy in the best way, utterly satisfying and guaranteed to be a repeat recipe.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

American

PREPARATION/TECHNIQUES

Simmer, One-Pot Wonders

OCCASION/HOLIDAY

Summer, Picnic, Potluck, Fourth Of July

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, Healthy, Quick & Easy, Low Fat

DISH TYPE

Sandwich

INGREDIENTS

There are the following ingredients for Vegan Sloppy Joe:

• ½ cup cooked lentils

• ¼ cup tomato sauce

• ½ tbsp mustard

• ½ tbsp maple syrup

• 1 whole wheat bun

FULL NUTRITIONAL INFORMATION

• Calories: 273.3 kcal

• Fat: 3.4 g

• Saturated Fat: 0.7 g

• Carbohydrate: 49.5 g

• Sugar: 12.8 g

• Sodium: 576 mg

• Fiber: 10.7 g

• Protein: 14.1 g

• Calcium: 83.3 mg

• Iron: 5.7 mg

• Potassium: 649.1 mg

PREPARATION

These steps are followed for the preparation of Vegan Sloppy Joe:

• Combine Ingredients: In a small saucepan, add cooked lentils, tomato sauce, mustard and maple syrup. Stir to combine.

• Simmer Sauce: Cook over medium heat for 5 to 7 minutes, stirring occasionally, until the mixture thickens and is heated through.

• Prepare Bun: While the mixture simmers, slice the whole wheat bun and lightly toast it if desired for extra texture.

• Assemble Sandwich: Spoon the sloppy lentil mixture generously onto the bottom half of the bun. Cover with the top half.

• Serve: Enjoy immediately while warm. Serve with a crisp salad, pickles, or baked sweet potato wedges for a balanced meal.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

Here are some helpful tips for the preparation of Vegan Sloppy Joe:

• Adjust Consistency: Add a splash of water or vegetable broth if the sauce gets too thick.

• Toast For Texture: Toast the bun lightly to prevent it from becoming soggy and to add crunch.

• Use Fresh Lentils: Freshly cooked green or brown lentils work best for texture, but canned lentils can save time.

• Batch Friendly: Double the sauce and store leftovers for a second sandwich or wrap.

VARIATIONS

• Spicy Version: Add a pinch of cayenne pepper or chilli flakes for heat.

• Veggie Boost: Stir in finely chopped red bell peppers, carrots, or mushrooms for added volume and nutrition.

• Gluten-Free: Use a gluten-free bun or lettuce wrap as a bread alternative.

• BBQ Twist: Swap tomato sauce with vegan BBQ sauce for a smoky and outhern-style sloppy joe.

PREPPING AND STORAGE

• Fridge: Store leftover lentil filling in an airtight container in the refrigerator for up to 3 days.

• Freezer: Freeze the lentil mixture in a sealed container for up to 1 month. Defrost overnight and reheat on the stove or microwave.

• Make-Ahead: Prepare the lentil mixture in advance and store it refrigerated. Assemble the sandwich just before eating to maintain bun freshness.