Lentil Sloppy Joes

Lentil Sloppy Joes

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From: Diabetic Living Magazine

This simple recipe for slow-cooked sloppy joes is perfect for vegetarians as the traditional beef is replaced with heart-healthy lentils.

Ingredients 16 servings

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Original recipe yields 16 servings
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  • 2 cups lentils, rinsed and drained
  • 1 large green bell pepper, chopped
  • 2 medium carrots, shredded (1 cup)
  • ¾ cup chopped onion
  • 1 cup reduced-sodium hot-style vegetable juice or vegetable juice
  • ¼ cup no-salt-added tomato paste
  • 1 (4 ounce) can diced green chiles
  • 1 tablespoon reduced-sodium Worcestershire sauce
  • 2 teaspoons chili powder
  • 1 teaspoon cider vinegar
  • 2 cloves garlic, minced
  • 3 cups water
  • ½ cup reduced-sodium ketchup
  • 2 tablespoons packed brown sugar (see Tip)
  • 16 whole-wheat hamburger buns, split and toasted
  • Shredded carrot (optional)

Preparation

  • Prep

  • Ready In

  1. In a 3½- or 4-quart slow cooker stir together lentils, chopped sweet pepper, carrots, onion, vegetable juice, tomato paste, chiles, Worcestershire sauce, chili powder, vinegar, garlic and water (see Tip).
  2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
  3. Before serving, stir in ketchup and brown sugar. Serve lentil mixture on toasted buns. If desired, top each serving with shredded carrot.
  • Tips: If using a sugar substitute, choose from Sweet'N Low® Brown or Sugar Twin® Granulated Brown. Follow package directions to use product amount equivalent to 2 tablespoons packed brown sugar. Nutrition per Serving with Substitute: same as below, except 221 calories, 42 g carbohydrates (9 g sugar).
  • For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
  • To make ahead: Cover and store extra lentil mixture in an airtight container and refrigerate for up to 1 week or freeze for up to 3 months.

Nutrition information

  • Serving size: ½ cup lentil mixture and 1 bun
  • Per serving: 228 calories; 1 g fat(0 g sat); 10 g fiber; 43 g carbohydrates; 11 g protein; 120 mcg folate; 0 mg cholesterol; 10 g sugars; 1,630 IU vitamin A; 18 mg vitamin C; 126 mg calcium; 3 mg iron; 265 mg sodium; 422 mg potassium
  • Nutrition Bonus: Vitamin A (33% daily value), Folate (30% dv), Vitamin C (30% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, ½ lean protein

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