{"id":15670,"date":"2026-02-28T07:24:25","date_gmt":"2026-02-28T00:24:25","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15670"},"modified":"2026-02-28T07:24:25","modified_gmt":"2026-02-28T00:24:25","slug":"vegan-sloppy-janes","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15670","title":{"rendered":"Vegan Sloppy Janes"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2021\/02\/MFP-Vegan-Sloppy-Janes-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Vegan Sloppy Janes\" \/><\/p>\n<p><span style=\"font-weight: 400\">Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contai<\/span><span style=\"font-weight: 400\">n 20 grams of protei<\/span><span style=\"font-weight: 400\">n 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.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-49418\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2021\/02\/Copy-of-UACF-rdtip-inline2..jpg\" alt=\"RD Tip\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><b>Active time: <\/b><span style=\"font-weight: 400\">15 minutes<\/span><b> Total time: <\/b><span style=\"font-weight: 400\">25 minutes<\/span><\/p>\n<p><strong>Vegan Sloppy Janes<\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 yellow onion, finely diced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 cup green or red bell pepper, finely diced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 8-oz. can no salt added tomato sauce<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp Dijon mustard<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp honey<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 tsp garlic powder<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/8 tsp cayenne<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 1\/2 cup (297g) cooked lentils <\/span><i><span style=\"font-weight: 400\">or<\/span><\/i><span style=\"font-weight: 400\"> canned, rinsed and drained brown lentils<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">4 whole-wheat hamburger buns, toasted<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">4 romaine lettuce leaves<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><em>Tip:<\/em> <em>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\u201330 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.<\/em><\/span><\/p>\n<p><b>Serves: 4 | Serving Size: heaping cup bean mixture, 1 bun <\/b><\/p>\n<p><strong>Nutrition (per serving): <\/strong><i><span style=\"font-weight: 400\">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<\/span><\/i><\/p>\n<p><strong><b>Nutrition Bonus: <\/b><i><span style=\"font-weight: 400\">Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%<\/span><\/i><\/strong><\/p>\n<p><i><span style=\"font-weight: 400\">Originally published February 9, 2021; Updated February 2026<\/span><\/i><\/p>\n<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/vegan-sloppy-janes\/\">Vegan Sloppy Janes<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/vegan-sloppy-janes\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15670","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15670"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15670\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}