RecipeLentil Sloppy Joes

Nutrition Facts
Amount per Serving
  • Calories: 80 calories
  • Protein: 4 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 15 g
  • Dietary Fiber: 5 g
  • Total Sugar: 6 g
    • Natural Sugar: 2 g
    • Added Sugar: 4 g
  • Sodium: 43 mg

Sloppy Joes are a favorite in my house—hearty, saucy and totally satisfying,  I’ve amped up the nutrition of the classic by replacing ground beef with fiber-rich and heart-healthy lentils. I’ve also subbed out the starchy roll for a roasted zucchini boat to give you an extra dose of fiber, vitamin C and antioxidants. This scrumptious spin is lighter on your wallet and waistline…but just as deliciously sloppy as the standard. Feel free to go back for seconds or thirds, but don’t forget your napkin. You’re going to need it.

  • Prep time
  • Total Time
This recipe makes 10 zucchini boats
Ingredients:

 ½ cup green or brown lentils
• 1 teaspoon olive oil
• ½ yellow onion, diced
• ½ green bell pepper, diced
• 1 clove garlic, minced
• 1½ tablespoons chili powder
• 1 teaspoon oregano
• ¼ teaspoon kosher salt
• ½ cup tomato sauce
• 2 tablespoons tomato paste
• 1½ tablespoons maple syrup
• ½ tablespoon yellow mustard
• 5 medium zucchinis

Preparation:

Preheat oven to 375˚. Prepare a baking sheet with aluminum foil (or coat liberally with oil spray). Set aside.

Combine the lentils and 2 cups water in a large saucepan. Cover and bring water to a boil. Reduce the heat to low and simmer for about 25 minutes, until the lentils are tender. Drain and set aside.

While the lentils cook, heat the olive oil in a medium nonstick skillet over medium-high heat. Add the onion and pepper and sauté until softened, about 7 to 9 minutes. Add the garlic and sauté for 1 minute. Add the chili powder, oregano, salt, tomato sauce, tomato paste, maple syrup, mustard and cooked lentils. Mix well. Reduce heat to low and cook for an additional 5 minutes.

Cut each zucchini in half lengthwise. Use a spoon to scoop out the insides, creating a boat-like shape.

Fill each zucchini “boat” with approximately ¼ cup of the lentil mixture and place on the prepared baking sheet. Once all the “boats” are filled, place baking sheet in the oven for 20 to 25 minutes, or until the zucchini is tender. Remove from oven and allow to cool for approximately 5 minutes before enjoying.

Try my Zucchini Walnut Muffins.

For more healthy recipes,  follow Joy on Twitter, Facebook and Pinterest