Lentil and White Bean Sloppy Joes

Dairy Free
Health score
42%
Lentil and White Bean Sloppy Joes
35 min.
6
269kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously hearty twist on a classic favorite? Introducing Lentil and White Bean Sloppy Joes—a delightful, dairy-free dish that’s not only packed with flavor but also brimming with nutritious ingredients. Perfect for those busy weeknights, this recipe comes together in just 35 minutes, making it an ideal choice for families or anyone looking to whip up a satisfying meal without spending hours in the kitchen.

Imagine the rich, savory aroma of sautéed onions, poblano chiles, and carrots mingling with the tangy sweetness of ketchup and brown sugar. This dish is a wonderful way to incorporate plant-based proteins into your diet, thanks to the combination of lentils and white beans. Each serving is a wholesome 269 calories, allowing you to indulge without the guilt. Plus, with a caloric breakdown that includes 18% protein, you can feel good about fueling your body with nourishing ingredients.

Whether you’re hosting a casual gathering or simply enjoying a cozy night in, these Lentil and White Bean Sloppy Joes are sure to impress. Serve them on mini burger buns for a fun and interactive dining experience that everyone will love. So grab your frying pan and saucepan, and let’s get cooking!

Ingredients

  • 0.8 cup lentils dried rinsed
  • tablespoon olive oil 
  • cup onion finely chopped
  • cup poblano pepper finely chopped ( 1 medium)
  • 0.5 cup carrots finely chopped
  • 0.3 teaspoon salt 
  • cloves garlic minced
  • cup catsup 
  • tablespoons brown sugar packed
  • tablespoon worcestershire sauce 
  • teaspoons dijon mustard 
  • 15 oz beans white rinsed drained canned
  • serving hot sauce 
  • 2.5 inches hawaiian rolls split mini

Equipment

  • frying pan
  • sauce pan

Directions

  1. In 2-quart saucepan, combine lentils with 4 cups water.
  2. Heat to boiling. Reduce heat to simmer; cover and cook about 20 minutes or until tender.
  3. Drain; set aside.
  4. Meanwhile, in 10-inch skillet, heat oil over medium-high heat.
  5. Add onions, chile and carrot; sprinkle with salt. Sauté 5 to 7 minutes, stirring occasionally, until tender.
  6. Add garlic; cook 1 minute longer.
  7. Stir in ketchup, brown sugar, Worcestershire sauce and mustard. Fold in beans and cooked lentils. Cook over medium heat until beans and lentils are thoroughly heated and sauce begins to bubble. Stir in a few dashes hot sauce.
  8. Serve in buns.

Nutrition Facts

Calories269kcal
Protein18.03%
Fat9.75%
Carbs72.22%

Properties

Glycemic Index
43.91
Glycemic Load
6.73
Inflammation Score
-9
Nutrition Score
18.77260846839%

Flavonoids

Catechin
0.08mg
Luteolin
1.19mg
Isorhamnetin
1.34mg
Kaempferol
0.22mg
Myricetin
0.03mg
Quercetin
6.35mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:269.39kcal
13.47%
Fat:3.03g
4.66%
Saturated Fat:0.46g
2.89%
Carbohydrates:50.49g
16.83%
Net Carbohydrates:38.36g
13.95%
Sugar:15.72g
17.47%
Cholesterol:0mg
0%
Sodium:536.02mg
23.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.6g
25.2%
Fiber:12.13g
48.51%
Folate:175.61µg
43.9%
Vitamin A:2092.5IU
41.85%
Manganese:0.84mg
41.8%
Vitamin C:25.98mg
31.49%
Iron:4.51mg
25.07%
Potassium:815.75mg
23.31%
Vitamin B1:0.33mg
21.89%
Phosphorus:205.83mg
20.58%
Magnesium:79.08mg
19.77%
Copper:0.37mg
18.38%
Vitamin B6:0.36mg
18.21%
Zinc:2.15mg
14.33%
Vitamin E:1.78mg
11.85%
Vitamin B2:0.17mg
10.16%
Calcium:94.13mg
9.41%
Vitamin K:9.33µg
8.89%
Vitamin B3:1.62mg
8.09%
Vitamin B5:0.77mg
7.66%
Selenium:4.61µg
6.58%