Cooking Lesson #338: Meatless Sloppy Joes

… from the California Kitchen

How you doin’? More and more nutritionists are suggesting that we eat at least one non-meat meal per week. That may sound scary to some of my carnivorous friends, but vegetarian recipes don’t have to be tasteless or boring.
 
This recipe for easy-to-make Meatless Sloppy Joes brought me right back to my high school days when I looked forward to Sloppy Joe Wednesdays. We used to call it Mystery Meat Sloppy Joes owing to the fact that they were probably made with textured soy protein. In my recipe I still have all the protein you need in the form of lentils and black beans; I don’t suggest using a canned sauce or spice package. I’ve tried to make this recipe a little more health forward than the “good old days.”
 
My recipe is as delicious as it is healthy, even though it’s vegetarian-friendly and the wonderful, tomatoey Sloppy Joe sauce is made from scratch. This Meatless Sloppy Joes recipe offers all the flavors from the recipe that Mrs. Kurtz (cafeteria manager) used to make, minus the meat and preservatives.
 
It shouldn’t be a huge surprise to anyone who uses ingredients like bell pepper, lentils and black beans in place of beef or turkey that these replacements cuts down on fat. And, while you might think the amount of protein would suffer, each serving of these Sloppy Joes provides a whopping 17 grams! Additionally, by using lentils and black beans, these Sloppy Joes will give you a healthy dose of fiber, as well!
 
Even though this is a “from scratch” recipe my super simple stove-top version will be ready to enjoy in about 30 minutes. If you’re not used to cooking without meat, this recipe is a delicious way to try your hand at a meatless meal! Add a little bit of a healthful side by making a batch of air fried French fries or grilled corn on the cob.
 
Prep time:  10 minutes
Cook time:  20 minutes
Yield:  Makes 6 servings
 
Ingredients
For the Sloppy Joe filling
2 tablespoons extra virgin olive oil
3 teaspoons garlic minced
1 cup chopped yellow onion
1 cup chopped bell pepper, red, green or orange
2 cups red lentils cooked (1 cup dried)—follow the directions on package
15 ounce canned black beans drained and rinsed
2 tablespoons chili powder
1 cup chopped green onions finely chopped, tops and bottoms
6 whole wheat hamburger buns, toasted
 
For the Sloppy Joe sauce
15 ounce canned tomato sauce
3/4 cup chili sauce
3 tablespoons maple syrup
2 tablespoons low sodium soy sauce
2 teaspoons smoked sweet paprika
 
Directions
To make the Sloppy Joe filling

1. Heat the olive oil over medium heat in a large pot.
2. Add the garlic, onion and bell pepper. Sauté until softened for about 5 minutes.
3. Add the cooked lentils, black beans and chili powder and sauté for about 1 to 2 minutes.

To make the Sloppy Joe sauce

1. In a separate bowl, combine the Sloppy Joe Sauce ingredients.
2. Add the sauce to the pot and mix well.
3. Reduce the heat to medium-low and simmer, stirring often, for about 15 minutes or until the mixture has thickened.
4. Mix in green onions.
5. Spoon evenly onto toasted buns and serve hot with plenty of napkins or paper towels.

ChefSecret:  Some people have a minor sensitivity to lentils and black beans which might cause some gastrointestinal distress. Eater beware!

Quip of the Day: “The husband asked his wife, why do you keep buying all these house plants? All you do is kill them.  She replied, just to remind you what I’m capable of doing.”
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To you and everyone dear to you, be strong and positive, stay well and safe and be kind to others. If you have a little extra in your pockets to share with others at this difficult time, please consider donating to Feeding America. Thanks for reading.

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