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Photo of a lentil sloppy joe sandwich, with lettuce, on a cutting board.

Lentils are the base of this kid-friendly favorite. Lentils are a great source of plant-based protein and are also rich in iron. Iron is a part of hemoglobin in red blood cells, and it helps to transport oxygen to our body tissues. Having enough iron is important to ensure you have the energy to complete your daily tasks. Enjoy!

Yield
4 Servings
Preparation time
10 minutes
Cooking time
15 minutes
Total time
25 minutes
Ingredients
2 C water
1 C green lentils
2 Tbsp oil
1/2 onion (minced, plus more for serving)
2 garlic clove (minced)
1/2 green pepper (medium, diced)
Salt, as needed
pepper as needed
1 tomato sauce (15oz can, low soium)
1 Tbsp Sugar
1 Tbsp worcestershire sauce
1 1/2 tsp chili powder
1 tsp cumin
4 hamburger buns
Instructions

1. To a small saucepan, add water and rinsed green lentils and heat over medium-high heat. Bring to a low boil, then reduce heat to a simmer and cook covered for about 18-22 minutes, or until tender. The water should have a constant simmer (not boil). Drain off any excess liquid and set aside.

2. While lentils cook, heat a large skillet over medium heat. Once hot, add oil, onion, garlic, and bell pepper. Season with a pinch each salt and pepper and stir to combine.

3. Sauté for 4-5 minutes, stirring frequently, or until the peppers and onions are tender and slightly browned.

4. Next add tomato sauce, sugar, Worcestershire sauce, chili powder, and cumin. Stir to combine.

5. Once the lentils are cooked, add them to the skillet as well, and stir to combine.

6. Continue cooking the mixture over medium-low heat until completely warmed through and thick, stirring occasionally – about 5-10 minutes.

7. Serve the mixture on buns with sliced onion.

Notes

This recipe can also be made in the slow cooker: Combine all ingredients in the slow cooker. Cook on high for 4-5 hours or on low for 8-10 hours.

Source

Calories 269, Protein 13 g, Saturated Fat 1.1 g, Sodium 634 mg, Fiber 6.9 g, Sugars 7.3 g