Recipe: Vegan Sloppy Joes
Plant-based protein alternatives are becoming increasingly popular, adding welcome variety to mealtime. Although convenience items are a nice option, they can be costly, and their nutritional value can vary widely. To eat plant-based and budget-friendly, there are a few affordable, versatile staples not to overlook. These vegan sloppy joes feature two all-stars when it comes to plant-based protein swaps: tempeh and lentils.
Tempeh is a product made from fermented soybeans, formed into a thin rectangle that crumbles or slices easily for use in recipes. The flavor is a bit tangy and earthy, thanks to the fermentation process (which also creates the structure). Though tempeh is made from the same key ingredient (soybeans) as tofu, it has a different texture: instead of the soft, spongy texture made from blended soy, the beans retain their shape and have a nice chewy texture. This also provides even more protein per serving, with 3 oz of tempeh adding 18 grams to the plate! And since they’re beans, they’re a great source of fiber, too.
Our second plant-based all-star is lentils. Lentils are legumes or pulses, two words you’ve likely heard of but have not thought much about. For a bit of insight into what these mean, legume is a scientific term for a type of plant that produces pods. The word “pulse” describes the seeds you can eat found in the pods, such as beans, peas, and lentils. So lentils are in the family of beans and peas, but a bit higher in protein. One additional perk of lentils is that they cook quickly, thanks to their small size. They don’t require a soak or a long cook time like dry beans, but can be prepared in 15-20 minutes!
Tempeh is great sliced and sautéed in stir-fries or layered into wraps and sandwiches. It crumbles up as a ground meat alternative (like in this dish) and pairs well with sauces or seasoning – think tempeh tacos!
Lentils are a fabulous match for the bold flavors of Indian, Mediterranean, and Middle Eastern cuisines. They don’t have much flavor on their own (just mildly earthy), making them a blank slate for your preferred pairings. Consider lentil meatballs, lentil marinara, or adding them to your favorite vegetable soup or stew to make it a vegan meal.
To try other recipes featuring tempeh and lentils, check out these options on the blog:
Vegan Sloppy Joes
Serves 5-6
Ingredients
- 2 Tbsp olive oil
- 1/2 medium onion, minced
- 2 cloves garlic, minced
- 1 medium red, yellow, or orange bell pepper, diced
- Sea salt and pepper, to taste
- 1/3 C tomato paste
- 3/4 C water, plus more if needed
- 2 Tbsp molasses (check to ensure it is vegan, as some may contain animal products)
- 1 Tbsp soy sauce or Tamari
- 2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp smoked or regular paprika
- 8 oz block of tempeh
- 15 oz can brown lentils, drained
- Bread or buns, for serving
- Optional toppings: Pickles, pickled jalapenos, sliced onions, and cheese (vegan, if desired)
Directions
- Heat a large skillet over low-medium heat. Once warm, add oil, onion, garlic, and bell pepper. Season with roughly 1/4 teaspoon of salt and a sprinkle of black pepper. Stir to combine.
- Sauté this mixture for 5 minutes, stirring frequently, or until the onion and peppers are tender and slightly browned.
- Next, add the tomato paste, water, molasses, soy sauce, chili powder, cumin, and smoked paprika. Stir well to incorporate spices and blend the tomato paste into the mixture.
- Using clean hands, crumble the block of tempeh into the skillet, breaking into small (roughly 1/2″) sections. Use a wooden spoon or spatula to break apart even more, if desired. Stir tempeh into the sauce and allow 2 minutes to heat through. If the mixture is thick, add another 2 tablespoons of water.
- Next, gently fold the drained lentils into the skillet mixture. Continue cooking over low-medium heat, stirring occasionally, until completely warmed through and thick, about 5-7 minutes.
- Taste and adjust the flavor as needed by adding a dash more salt, chili powder, or cumin for savory, smoky notes. Alternatively, add another teaspoon of molasses for more sweetness.
- To serve, layer the mixture onto buns with desired toppings. Pair with a half plate of your favorite non-starchy vegetables to make it a Plate Method meal.
Tips:
- Lentils are available in brown, green, or red varieties. The options in the canned section of grocery stores are typically just brown, but dry/bagged options may include any of the varieties.
- Leftover tomato paste? Freeze in 1-tablespoon portions on a parchment-lined baking sheet, and once solid, store in a freezer-safe container. This is great for sauce recipes that just call for a small portion of tomato paste.
Swaps
- For the tomato paste: 15 oz can tomato sauce
- For the molasses: brown sugar or maple syrup
- For the tempeh and lentils: either all tempeh (2 blocks) or all lentils (2, 15 oz cans)
- For the bread/buns: baked potato or sweet potato
Recipe widely adapted from Vegan Sloppy Joes
