Lentil Sloppy Joes in Zucchini Boats (Vegetarian, High-Protein, Fiber-Packed)
Hearty, protein-packed, and fiber-rich, this meatless comfort dish can be served in zucchini boats, piled on toasted buns, or spooned over baked potatoes for an easy, customizable meal.
Ingredients
- ½ cup dry green or brown lentils*
- 1 teaspoon olive oil
- ½ to 1 yellow onion, diced
- ½ red 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 mustard (spicy brown, Dijon, yellow)
- 5 medium zucchinis
Instructions
- Preheat oven to 375˚. Line ½ baking sheet with parchment paper and set aside.
- Combine lentils and 2 cups water in a large saucepan. Cover and bring water to a boil. Reduce heat to low and simmer for about 25 minutes, until lentils are tender. Drain excess water and set aside.
- While lentils cook, heat olive oil in a medium nonstick skillet over medium-high heat. Add onion and pepper and sauté until softened, about 7 minutes. Add garlic and sauté for 1 minute. Add chili powder, oregano, salt, tomato sauce, tomato paste, maple syrup, mustard and cooked lentils. Mix well. Reduce heat to low and simmer 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 sloppy Joe mixture and place on prepared baking sheet. Once all “boats” are filled, place baking sheet in the oven for 20 to 25 minutes, or until zucchini is tender. Remove from oven and allow to cool for a few minutes before enjoying. Garnish with optional minced herbs and dig in!
Notes
If you’re following a gluten-free diet, be sure to carefully read the packaging for each ingredient. While these foods are inherently gluten-free, gluten can sometimes be added during processing for a variety of reasons, including for flavor and consistency.
Nutrition Information per serving
Serving Size: 1 zucchini boatCalories: 80Carbohydrates: 15gProtein: 4gTotal Fat: 1g— Unsaturated Fat: 1g— Saturated Fat: 0gCholesterol: 0mgSodium: 45mgPotassium: 450mgFiber: 5gTotal Sugar: 6g— Natural Sugar: 2g— Added Sugar: 4gVitamin C: 26mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.