High Protein Vegan Sloppy Joes

This hearty BBQ Lentil Sloppy Joe recipe transforms humble lentils into a protein-packed, flavor-bursting meal that will satisfy even dedicated meat lovers. The pressure cooker method makes this plant-based twist on a classic American sandwich incredibly convenient while delivering all the tangy, sweet, and savory notes you expect from traditional sloppy joes.

I first created these lentil sloppy joes during a summer cookout when I needed something substantial for my vegan friends. The response was so enthusiastic that these sandwiches have become my go-to crowd pleaser regardless of dietary preferences. Even my meat loving uncle asked for seconds.

Ingredients

• Pompeian Robust Extra Virgin Olive Oil: provides a rich foundation for building flavor without adding animal fats
• Brown lentils: offer the perfect texture that mimics traditional ground meat while adding substantial protein
• Carrots and onions: create a savory base while sneaking in extra vegetables
• Tomato paste: delivers concentrated umami flavor and creates the signature thick sauce
• Apple cider vinegar: adds essential tanginess that balances the sweetness from molasses
• Blackstrap molasses: gives that authentic BBQ depth and slight sweetness
• Applesauce: works as both a natural sweetener and binding agent
• Spice blend: including garlic powder, onion powder, mustard, paprika, and cayenne creates complex flavor without complicated ingredients
• Whole wheat buns: provide a hearty base that stands up to the saucy filling

Step-by-Step Instructions

Sauté the Aromatics:

Activate your pressure cooker's sauté function on medium heat for 15 minutes. Add the olive oil and allow it to heat completely. Introduce the diced onions and cook them for a full 5 minutes, stirring frequently to prevent burning. This initial cooking releases their natural sugars. Add the diced carrots next and continue cooking for 8 more minutes until both vegetables have softened considerably and begun to caramelize slightly. Finally, add the minced garlic and cook for just 1-2 minutes until fragrant. Garlic burns easily, so this short cooking time prevents bitterness.

Build the Flavor Base:

Turn off the sauté function completely. Now add your dry brown lentils, water, tomato paste, apple cider vinegar, molasses, applesauce, and all seasonings to the pot. Stir thoroughly to ensure the tomato paste fully incorporates into the liquid and no dry spices remain clumped together. This creates an even distribution of flavor throughout the entire dish.

Pressure Cook to Perfection:

Secure the pressure cooker lid, ensuring it locks properly into place. Turn the valve to the sealed position to build proper pressure. Select the beans function on your pressure cooker and adjust the cooking time to exactly 20 minutes on high pressure. Once cooking completes, allow the pressure to naturally release for 5 minutes. This resting period allows the lentils to continue cooking gently while beginning to cool slightly. Then carefully turn the valve to venting to release remaining pressure.

Assemble Your Sloppy Joes:

Once the float valve has completely dropped, indicating all pressure has been released, remove the lid safely. The mixture should be thick and saucy with tender lentils that hold their shape but yield easily when bitten. Spoon generous portions onto whole wheat buns and add your choice of toppings. The crisp contrast of fresh vegetables like purple cabbage, lettuce, or red onion elevates the sandwich with texture and freshness.

Save

The blackstrap molasses is my secret ingredient in this recipe. While many vegan sloppy joe recipes rely heavily on ketchup or brown sugar for sweetness, the complex mineral notes in blackstrap molasses create an authentic BBQ flavor that truly mimics the traditional sandwich. My daughter now specifically requests these "better than school lunch" sloppy joes whenever we have family gatherings.

Perfect Pairings

These sloppy joes pair beautifully with simple sides that complement their bold flavor. Try serving with baked sweet potato fries, a tangy coleslaw, or a simple green salad with vinaigrette dressing. For a complete summer cookout experience, corn on the cob and watermelon make excellent accompaniments that maintain the casual, satisfying nature of this meal.

Make-Ahead and Storage

The lentil filling can be prepared up to three days in advance and stored in an airtight container in the refrigerator. This actually improves the flavor as the spices have more time to meld. When ready to serve, simply reheat on the stovetop with a splash of water to loosen the mixture if needed. The filling also freezes beautifully for up to three months. Portion into meal-sized containers for easy weeknight dinners when time is tight.

Customize Your Creation

This recipe offers endless opportunities for personalization. For a smokier flavor, add a teaspoon of smoked paprika or a dash of liquid smoke. Spice lovers can increase the cayenne or add diced jalapeños to the vegetable base. For a sweeter profile, add a tablespoon of maple syrup or brown sugar. The toppings also provide room for creativity. Try pickle slices for tanginess, avocado for creaminess, or even a dollop of vegan sour cream to balance the bold flavors.

Recipe FAQs

→ Can I make these BBQ Lentil Sloppy Joes without a pressure cooker?

Yes! While the pressure cooker speeds up cooking time, you can make these on the stovetop. Sauté the vegetables as directed, then add the remaining ingredients and simmer covered for about 45-50 minutes, stirring occasionally and adding water if needed, until the lentils are tender and the mixture thickens.

→ What type of lentils work best for this dish?

Brown lentils are ideal as they hold their shape while becoming tender enough to create the perfect sloppy joe texture. Green lentils can work as a substitute but might need slightly longer cooking time. Red lentils would become too mushy for this application.

→ How can I make these sloppy joes gluten-free?

Simply substitute gluten-free hamburger buns for the whole wheat buns. The filling itself is naturally gluten-free, just double-check that your mustard and other condiments don't contain gluten ingredients.

→ Can I freeze the BBQ lentil filling?

Absolutely! The filling freezes exceptionally well. Cool completely, then store in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop or microwave before serving on fresh buns.

→ What makes this sloppy joe mixture so flavorful?

The rich flavor comes from the combination of tomato paste, apple cider vinegar, blackstrap molasses, and a balanced blend of spices. The pressure cooking method intensifies these flavors while the molasses adds depth and authentic BBQ sweetness without refined sugar.

→ How nutritious are these lentil sloppy joes compared to meat versions?

They're exceptionally nutritious! This version provides plant-based protein, fiber, and essential nutrients without saturated fat or cholesterol found in traditional meat versions. Lentils offer iron, folate, and complex carbohydrates, making this a heart-healthy, satisfying alternative.