Lentil Sloppy Joes with Apple Slaw

• nutrition focus

  What does this food offer in terms of nutrients and physical nourishment?

  Protein (lentils)

  Carbohydrates (bread, mayo, lentils, veggies, apple, maple syrup)

  Fat (mayo)

  Fiber (veggies, lentils, bread)

  Other (lentils also contain B vitamins and minerals including zinc and iron)

• satisfaction factor

  What does this food offer in terms of mental satisfaction through flavor, texture, and experience?

  Chunky

  Tender

  Rich

  Light

  Fresh

  Crunchy

  Tangy/tart

  Sweet

  Smokey

  Cool and warm

If you’re looking for a way to spice up your plant-based meals, look no further. Lentil Sloppy Joes have become a fast favorite in my home and are an easy staple dinner during the warmer months!

Lentils make a great swap for ground meat in recipes because they’re a great source of protein, iron, folate, and complex carbohydrates. Complex carbohydrates, also found in whole grains, are great for supporting healthy cholesterol and blood sugar levels and improving digestion.

If you’re new to the legume game, I would suggest mixing in another veggie to the “meat” mix like shredded carrots or zucchini. If you still eat meat, you could start by doing a 50/50 mix of ground meat and lentils. A lot of people feel that they cannot tolerate beans or lentils because they often become bloated, gassy, and have abdominal pain afterwards. This is a byproduct of a sudden increase in fiber bulking up our stool, and our lovely gut bacteria consuming the indigestible (complex) carbohydrates and releasing gases. 

If you don’t typically eat legumes regularly, this response can be extreme and uncomfortable. A general rule for increasing fiber, is to do so gradually and make sure to stay hydrated. Opting for sprouted beans and lentils can help as well, as they are more easily digested.

Allergens: Soy, wheat/gluten (option)

Servings: 3-4

Prep time: 5 minutes

Cook time: 35 minutes

Total time: 40 minutes

Ingredients: 

1 cup dried brown lentils, rinsed

2 cup water 

Sauce:

1 cup plain tomato sauce

2 tsp apple cider vinegar

1 tbsp maple syrup

1 tsp low sodium soy sauce 

1 small shallot, minced

3 cloves garlic, minced

1/2 tsp chili powder

3/4 tsp smoked paprika 

Slaw:

1/2 green apple, sliced into matchsticks

1 package pre-shredded cabbage mix or

1/2 head red cabbage, chopped

1/2 head green cabbage, chopped

1/2 cup shredded carrots 

1 tbsp mayonnaise

1 tsp apple cider vinegar

Buns (optional)

Directions:

1. Bring 1 cup lentils and 2 cups water to boil. Then, reduce heat and simmer until all the liquid is absorbed and lentils become tender but still intact.

2. While the lentils cook, whisk together all the sauce ingredients. Add to cooked lentils and heat on low until heated through. 

3. In a separate bowl, combine apple, cabbage blend, mayonnaise, and apple cider vinegar until evenly coated.

4. Serve lentils warm on a toasted bun or in a bowl, topped with slaw.

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