# BBQ Lentil Sloppy Joes

## Description
A hearty and satisfying vegan twist on the classic American sloppy joe, featuring protein-rich lentils simmered in a tangy, smoky BBQ sauce. This budget-friendly meal brings all the messy, delicious comfort of the original while being completely plant-based. Perfect for feeding a crowd on busy weeknights.

## Quick Facts
- Calories: 342 per serving
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Servings: 5
- Difficulty: easy
- Cuisine: American
- Health Score: 8.5/10

## Nutrition Per Serving
- Calories: 342
- Protein: 16g
- Carbohydrates: 58g
- Fat: 6g
- Fiber: 12g
- Sugar: 11g
- Sodium: 580mg

## Dietary Information
This recipe is: Vegan, Vegetarian, Dairy-Free, Nut-Free

## Ingredients (5 servings)
- 1.5 cups green or brown lentils (dried, rinsed)
- 3 cups vegetable broth (low sodium preferred)
- 1 medium yellow onion (diced)
- 1 large bell pepper (any color, diced)
- 3 cloves garlic cloves (minced)
- 2 tablespoons tomato paste
- 1 cup crushed tomatoes (canned)
- 2 tablespoons apple cider vinegar
- 2 tablespoons maple syrup
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 0.5 teaspoon ground cumin
- 1 tablespoon vegetable oil
- 5 buns whole wheat hamburger buns (check for vegan ingredients)
- 0.5 teaspoon salt (or to taste)
- 0.25 teaspoon black pepper (freshly ground)

## Instructions
1. In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender but not mushy. Drain any excess liquid and set aside.
2. While lentils cook, heat oil in a large skillet over medium heat. Add diced onion and bell pepper, cooking for 5-6 minutes until softened.
3. Add minced garlic and cook for another minute until fragrant. Stir in tomato paste and cook for 2 minutes, stirring constantly.
4. Add crushed tomatoes, apple cider vinegar, maple syrup, soy sauce, smoked paprika, chili powder, cumin, salt, and pepper. Stir well to combine.
5. Add the cooked lentils to the skillet and mix thoroughly. Simmer for 5-7 minutes, stirring occasionally, until the mixture thickens to desired consistency.
6. Toast hamburger buns if desired. Spoon generous amounts of the lentil mixture onto each bun bottom, top with bun lid, and serve immediately.

## Allergen Information
Contains: gluten, soy

## Tags
vegan, budget-friendly, comfort food, plant-based, quick dinner, family-friendly, meal prep

## Source
Recipe by: CalorieGram AI

## Machine-Readable Data

### Recipe Metadata
```json
{
  "id": "64105e2d-b575-4f88-8468-c8496b27b7c1",
  "youtube_id": null,
  "title": "BBQ Lentil Sloppy Joes",
  "cuisine_type": "American",
  "meal_type": [
    "dinner"
  ],
  "difficulty_level": "easy",
  "servings": 5,
  "prep_time_minutes": 10,
  "cook_time_minutes": 25,
  "total_time_minutes": 35,
  "health_score": 8.5,
  "created_at": "2025-06-26T07:08:46.000Z",
  "updated_at": "2025-06-26T07:08:46.000Z"
}
```

### Ingredients Data
```json
{
  "servings": 5,
  "ingredients": [
    {
      "name": "green or brown lentils",
      "amount": 1.5,
      "unit": "cups",
      "notes": "dried, rinsed"
    },
    {
      "name": "vegetable broth",
      "amount": 3,
      "unit": "cups",
      "notes": "low sodium preferred"
    },
    {
      "name": "yellow onion",
      "amount": 1,
      "unit": "medium",
      "notes": "diced"
    },
    {
      "name": "bell pepper",
      "amount": 1,
      "unit": "large",
      "notes": "any color, diced"
    },
    {
      "name": "garlic cloves",
      "amount": 3,
      "unit": "cloves",
      "notes": "minced"
    },
    {
      "name": "tomato paste",
      "amount": 2,
      "unit": "tablespoons",
      "notes": null
    },
    {
      "name": "crushed tomatoes",
      "amount": 1,
      "unit": "cup",
      "notes": "canned"
    },
    {
      "name": "apple cider vinegar",
      "amount": 2,
      "unit": "tablespoons",
      "notes": null
    },
    {
      "name": "maple syrup",
      "amount": 2,
      "unit": "tablespoons",
      "notes": null
    },
    {
      "name": "soy sauce",
      "amount": 1,
      "unit": "tablespoon",
      "notes": "or tamari for gluten-free"
    },
    {
      "name": "smoked paprika",
      "amount": 1,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "chili powder",
      "amount": 1,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "ground cumin",
      "amount": 0.5,
      "unit": "teaspoon",
      "notes": null
    },
    {
      "name": "vegetable oil",
      "amount": 1,
      "unit": "tablespoon",
      "notes": null
    },
    {
      "name": "whole wheat hamburger buns",
      "amount": 5,
      "unit": "buns",
      "notes": "check for vegan ingredients"
    },
    {
      "name": "salt",
      "amount": 0.5,
      "unit": "teaspoon",
      "notes": "or to taste"
    },
    {
      "name": "black pepper",
      "amount": 0.25,
      "unit": "teaspoon",
      "notes": "freshly ground"
    }
  ]
}
```

### Nutrition Data (per serving)
```json
{
  "calories": 342,
  "macros": {
    "protein_g": 16,
    "carbs_g": 58,
    "fat_g": 6,
    "fiber_g": 12,
    "sugar_g": 11,
    "sodium_mg": 580
  },
  "dietary_tags": {
    "vegan": true,
    "vegetarian": true,
    "gluten_free": false,
    "dairy_free": true,
    "nut_free": true
  }
}
```

---
This recipe is from CalorieGram Recipes - Your AI-powered healthy recipe discovery platform.
Visit https://recipes.caloriegram.ai for more healthy recipes.