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–+ servings

Lentil Sloppy Joes with Scoops

A hearty vegetarian dip made with saucy lentils, veggies, and spices—perfect for scooping with tortilla chips or crackers on game day or anytime snacking.
Yield: 2.5 cups
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

Ingredients
 

  • ½ cup dry green or brown lentils*
  • 1 to 2 teaspoons olive oil
  • 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, etc
  • Tortilla chips and/or whole grain crackers
Ingredient Details to Know
* ½ cup dry lentils yields ~1¼ cups cooked. You can also buy canned lentils that are already cooked. Then skip the first step and start by sautéing the onion and bell pepper.

Instructions
 

  • 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.
  • Transfer to a bowl, garnish with optional minced herbs and serve with tortilla chips and whole grain crackers.
  • Nutrition provided per ¼ cup Lentil Sloppy Joes (chips or crackers are not included as nutrition can vary from brand to brand).
Author: Joy Bauer, MS, RDN, CDN
Course: Lunch, Main Course
Cuisine: American

Nutrition Information per serving

Serving Size: 0.25 cupCalories: 70Carbohydrates: 12gProtein: 3gTotal Fat: 1g— Unsaturated Fat: 1g— Saturated Fat: 0gCholesterol: 0mgSodium: 135mgPotassium: 200mgFiber: 2gTotal Sugar: 4g— Natural Sugar: 2g— Added Sugar: 2gVitamin C: 9mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.