Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.
The fiber and protein in this recipe helps keep you full, 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: 15 minutes Total time: 25 minutes
Vegan Sloppy Janes
Ingredients
- 1 tbsp olive oil
- 1/2 yellow onion, finely diced
- 1/2 cup green or red bell pepper, finely diced
- 1 8-oz. can no salt added tomato sauce
- 2 tbsp Dijon mustard
- 1 tbsp honey
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp cayenne
- 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
- 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
- 4 whole-wheat hamburger buns, toasted
- 4 romaine lettuce leaves
Directions
Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.
Add 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 toasted buns. topped with lettuce.
Tip: To cook lentils du puy, put 1 cup 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 about 3 cups.
Serves: 4 | Serving Size: heaping cup bean mixture, 1 bun
Nutrition (per serving): Calories: 404; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 806mg; Carbohydrate: 64g; Dietary Fiber: 16g; Sugar: 15g; Protein: 20g
Nutrition Bonus: Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%
Originally published February 9, 2021; Updated February 2026
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