Culinary and Lifestyle Medicine Track
Recipes

Beef and Lentil Sloppy Joes

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Prep Time: 10 minutes
Cooking Time: 30 minutes

Ingredients

  • 2 tbsp oil (can use canola or olive oil)
  • 1/2 small onion, finely chopped
  • 1 small carrot, finely chopped (can use 1/2 can of canned carrots, drained and rinsed)
  • 1/2 bell pepper (red or green), finely chopped (if available)
  • 1/2 cup ketchup
  • 1 clove garlic, finely chopped (can substitute 1/2 tsp garlic powder)
  • 1/2 cup dried brown lentils, picked over and rinsed
  • 1/4 tsp dried oregano
  • Kosher salt and freshly ground pepper, to taste
  • 8 oz ground beef (optional)
  • 1 tbsp Worcestershire sauce
  • 6 whole-wheat hamburger buns (or sandwich thins), toasted
  • 6 slices or shredded cheddar cheeseCanned sliced pickles and/or pickled jalapeños peppers, for topping (optional)

Instructions

  1. Heat 1 tbsp oil in a medium saucepan over medium-high heat. Add the onion, carrot, bell pepper and 2 tbsp ketchup and cook, stirring occasionally, until the vegetables are slightly soft, about 3 minutes.
  2. Add the garlic and cook, stirring for 30 seconds.
  3. Add the lentils, oregano and 4 cups water; bring to a boil and cook 5 minutes, then reduce the heat to medium-low and simmer until the lentils are tender and the water is absorbed, 35 to 40 minutes (add up to 1 more cup water if necessary). Season with salt and pepper.
  4. Heat the remaining 1 tbsp oil in a large nonstick skillet over medium-high heat. Add the beef and cook, breaking it up with a spoon, until it begins to brown, about 2 minutes.
  5. Add the Worcestershire sauce and the remaining 6 tbsp ketchup and cook, stirring, until combined.
  6. Add the lentil mixture and 1 cup water and cook, stirring occasionally, until the lentils are soft and the mixture thickens, about 8 minutes. Season with salt and pepper.
  7. Fill the buns with the cheese and lentil mixture. Top with pickles and/or pickled jalapeños.

Nutrition Facts

Beef and Lentil Sloppy Joes Nutrition Facts

  • Number of Servings Per Container: 6
  • Serving Size: 1/2 cup
  • Calories: 430
  • Total Fat: 18g, 23%
    • Saturated Fat: 7g, 37%
    • Trans Fat: 0g, 0%
  • Cholesterol: 50mg, 17%
  • Sodium: 440mg, 19%
  • Total Carbohydrate: 42g, 15%
    • Dietary Fiber: 6g, 20%
    • Total Sugars: 9g
      • Added Sugars: 0g
  • Protein: 19g, 39%
  • Vitamin D: 0.32mcg, 0%
  • Calcium: 320mg, 25%
  • Iron: 4mg, 22%
  • Potassium: 400mg, 9%