Fibre-Packed Lentil Sloppy Joes with Crispy Plantain Buns
Savor a nourishing twist on a classic favorite with these Lentil Sloppy Joes served in crispy plantain buns. This vibrant sandwich pairs hearty, protein-rich lentils with the natural sweetness and fiber of plantains. Rich in iron and folate, these Sloppy Joes are not only satisfying but also a great choice for digestion and overall health, making them particularly beneficial for pregnant women. The melange of spices brings warmth and depth to every bite, ensuring this dish is both wholesome and delicious. Perfect for lunch or as a hearty snack, these Lentil Sloppy Joes are a delightful way to incorporate more plant-based meals into your diet.
6
Servings
350
Calories
13
Ingredients
Ingredients
Plantains
600 g (Peeled)
Cooked lentils
300 g (Ready to use)
Onions
50 g (Chopped)
Bell peppers
100 g (Chopped)
Garlic
25 g (Minced)
Tomato sauce
250 ml (Ready to use)
Maple syrup
15 ml (Ready to use)
Chili powder
1/2 teaspoon (Ready to use)
Cumin powder
1 teaspoon (Ready to use)
Smoked paprika
1 teaspoon (Ready to use)
Black pepper
1/4 teaspoon (Ready to use)
Salt
1/2 teaspoon (Ready to use)
Olive oil
30 ml (Ready to use)
Instructions
1
Begin by heating the olive oil in a large frying pan over medium heat.
2
Add the chopped onions, bell peppers, and minced garlic to the pan. Sauté for about 2 minutes, or until the vegetables become softened and fragrant.
3
Stir in the tomato sauce, maple syrup, chili powder, cumin, smoked paprika, black pepper, and salt. Allow the mixture to simmer for 5 minutes, letting the flavors meld together.
4
While the sauce simmers, prepare the plantains. Cut them into 6-inch pieces and then slice each piece in half crosswise. Flatten each half gently using the side of a knife or your palm.
5
Pan-fry the flattened plantain halves in a separate skillet for about 2 minutes on each side, or until they are crisp and golden brown.
6
Once cooked, assemble the sandwiches by spooning a generous amount of the lentil mixture onto a plantain bun, topping it with another plantain half if desired.
7
Serve immediately and enjoy the delightful combination of flavors and textures.
Nutrition Information
10 g
Fat
60 g
Carbs
10 g
Protein
13 g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Fibre-Packed Lentil Sloppy Joes?
They are a nutritious plant-based version of the classic Sloppy Joe, featuring protein-rich lentils in a savory sauce served on crispy plantain buns.
Is this recipe suitable for a vegan diet?
Yes, this recipe is entirely plant-based and vegan-friendly, using lentils for protein and maple syrup for sweetness.
How much fiber is in each serving?
Each serving contains 13 grams of fiber, which is excellent for supporting digestion.
Are these Sloppy Joes good for pregnant women?
Yes, this recipe is high in iron and folate, making it particularly beneficial for nutritional needs during pregnancy.
How do you make the plantain buns?
Plantains are peeled, cut into 6-inch pieces, sliced crosswise, flattened, and then pan-fried until crisp and golden brown.
What type of lentils should I use?
The recipe calls for 300g of cooked lentils, so you can use pre-cooked canned lentils or lentils cooked from scratch.
What are the main spices used for seasoning?
The dish is seasoned with chili powder, cumin, smoked paprika, black pepper, and salt for a warm, deep flavor.
How many calories are in one serving?
One serving of these Lentil Sloppy Joes contains approximately 350 calories.
Can I use something other than maple syrup?
Yes, you can substitute maple syrup with another liquid sweetener like agave or honey if you are not strictly vegan.
How many servings does this recipe yield?
This recipe is designed to make 6 servings.
Is there any cholesterol in this dish?
No, this plant-based recipe contains no cholesterol.
What vegetables are included in the filling?
The filling includes chopped onions, bell peppers, and minced garlic.
How much protein is in this recipe?
Each serving provides 10 grams of protein.
How long does it take to cook the vegetable base?
Sauting the onions, peppers, and garlic takes about 2 minutes until they are softened and fragrant.
How long should the sauce simmer?
The tomato-based sauce should simmer for about 5 minutes to let the flavors meld together.
Is this recipe gluten-free?
Yes, as it uses plantains instead of traditional bread buns and contains naturally gluten-free ingredients.
What is the total fat content?
Each serving contains 10 grams of fat.
How much tomato sauce is needed?
You will need 250 ml of ready-to-use tomato sauce.
What is the carbohydrate count per serving?
One serving contains 60 grams of carbohydrates.
Should the plantains be ripe or green?
The recipe suggests a natural sweetness, so yellow plantains with a few black spots generally work best for frying.
What type of oil is used for frying?
The recipe uses 30 ml of olive oil for saut ing and frying.
How do I flatten the plantains correctly?
You can flatten the sliced plantain pieces gently using the side of a knife or the palm of your hand.
Is this dish spicy?
It has a mild warmth from the chili powder and smoked paprika, but it is not overly spicy.
Can these be served as a snack?
Yes, they are perfect for either a lunch meal or a hearty snack.
How much garlic is used?
The recipe calls for 25 grams of minced garlic.
Can I prepare the components in advance?
Yes, the lentil mixture can be made ahead of time, but the plantain buns are best when freshly fried and crispy.
Are bell peppers necessary?
Bell peppers add texture and fiber, but you can omit them or swap for other diced vegetables if preferred.
How much salt is in the recipe?
The recipe uses 1/2 teaspoon of salt for the entire 6-serving batch.
What is the primary source of iron in this dish?
The cooked lentils are the primary source of iron in this recipe.
Does the recipe require a lot of prep time?
No, the instructions are straightforward and involve quick saut ing and pan-frying.