Recipes · Recipe
Lentil Sloppy Joes the Kids Will Eat
Sweet, tangy and messy in the best way. Lentils and hidden veggies in a classic kid-friendly sandwich.
HealthStylz Kitchen
· 2 min read
The short version
- Lentils need no soaking. Just rinse and simmer.
- Half a cup of cooked lentils has 12 g protein.
- Add fiber slowly to avoid gas and bloating.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Prep 15 min Cook 40 min Serves 6
You'll need
How to make it
- Warm the oil in a large pot over medium heat. Cook the onion, bell pepper and carrot for 6 minutes, stirring, until soft.
- Add the garlic, chili powder and paprika. Stir for 1 minute.
- Add the lentils, broth, tomato sauce, tomato paste, mustard, vinegar and maple syrup. Stir well and bring to a boil.
- Turn the heat to low. Cover and simmer 25 to 30 minutes, stirring now and then, until the lentils are very soft. Add a splash of water if it gets too thick.
- Mash some of the lentils against the side of the pot with a spoon. This makes the filling thick and saucy.
- Season with salt and pepper. Spoon onto toasted buns and serve warm.
Sloppy joes are a family favorite for a reason. This version swaps the ground beef for lentils, which turn soft and saucy and soak up all the flavor. A grated carrot and bell pepper melt into the sauce, so picky eaters will never spot them. It costs very little, and the leftovers taste even better the next day. Serve on a whole-wheat bun with cucumber slices or corn on the side.
Why lentils
Cleveland Clinic says a half cup of cooked lentils has 12 grams of protein and 9 grams of fiber. It also has 15 percent of the daily iron people need. Lentils do not need overnight soaking. Rinse them, pick out any that look damaged, and simmer. Red lentils cook in about 5 minutes. Brown or green ones take 20 minutes or more, so this recipe uses them with extra time to get soft and saucy.
Cleveland Clinic also says that vitamin C foods, like tomatoes and bell peppers, can help your body use the iron in lentils. This sauce has both.
Go slow with fiber
Lentil fiber can cause gas and cramps if you eat a lot, or if the lentils are not fully cooked. Cleveland Clinic suggests raising fiber a little at a time. For kids new to lentils, try a small serving first.
Make-ahead and storing
Cleveland Clinic says cooked lentils can be frozen for up to 3 months. This sauce also freezes well in flat bags. Cooked leftovers keep 3 to 4 days in the fridge. Put leftovers in the fridge within 2 hours, as the CDC advises. Reheat until it is steaming hot before serving.