Slow Cooker Lentil Sloppy Joes

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

June 6, 2013 • 0 comments

Slow cookers offer so much more than hearty winter stews, and in the summer any way to escape the heat of the kitchen is welcome. How about a summertime sandwich of lentil sloppy joes? The inspiration for this recipe stems from a stovetop version by Heather McDougall, director of the McDougall Program in Santa Rosa, California.

In the spirit of saving time in the kitchen and allowing more time for lounging poolside, I simply toss all of the ingredients together in a slow cooker at once. Dried lentils prepared flavorfully in just one step? Trust me, it works to perfection. Dried lentils have a low glycemic index and 1/2 cup supplies more than 8 grams protein, 7 grams fiber and 8% of the daily recommended dose of potassium. You won’t even miss the meat.

Slow Cooker Lentil Sloppy Joes

3 cups (732 g) organic or reduced sodium vegetable broth

1 1/2 cups (288 g) dried green or brown lentils, rinsed and drained

1 cup (160 g) diced onion

1 small red or green bell pepper, diced

2 tablespoons (22 g) Dijon mustard

2 tablespoons (30 g) brown sugar

1 teaspoon (5 ml) red wine or apple cider vinegar

1 teaspoon (5 ml) Worcestershire sauce (use an anchovy-free variety if you wish to eat completely vegan)

1 teaspoon (2.6 g) chili powder

1 teaspoon (1.9 g) salt-free all-purpose seasoning

1/2 teaspoon smoked paprika (or 1 teaspoon (2.6 g) sweet paprika)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

100% whole-grain hamburger buns

1 (14-ounce or 395 g) can whole tomatoes

Place everything except the buns into the slow cooker, squeezing the whole tomatoes in over the other ingredients and pouring in the juice. Cover and cook on low for 4 1/2 hours until lentils are tender. When ready to serve, pop the buns into the toaster or under the broiler until golden. Fill with lentils.

Prep time: 20 minutes

Cook time: 4 hours 30 minutes

Makes 10 servings, 1/2 cup each

Nutrition Facts (per serving without bun): 140 calories, trace total fat (0 g saturated fat, 0 g trans fat), 358 mg sodium, 0 mg cholesterol, 26 g total carbohydrate (10 g fiber), 8 g protein, 16% DV iron, 4% DV calcium, 5% DV Vitamin A, 31 % DV Vitamin C.