May 10, 2014

Sloppy Sams (vegetarian, low fat, whole grain)

  • 3 cups water
  • 1 cup lentils, rinsed
  • salt to taste (optional)
  • 1 cup chopped onion
  • 2 cups chopped tomato
  • 2 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1/2 (6 ounce) can tomato paste
  • 1/2 cup ketchup
  • 1 teaspoon mustard powder
  • 1 tablespoon chili powder
  • 3 tablespoons molasses
  • 1 dash Worcestershire sauce
  • salt and ground black pepper to taste
  • 4 whole grain hamburger buns, split (or light English muffins)
  1. Combine water and lentils in a saucepan; season to taste with salt if desired. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 30 minutes, stirring occasionally.
  2. Meanwhile, cook onions with the olive oil in a large skillet over medium heat until the onions have softened and turned translucent, about 4 minutes. 
  3. Add tomatoes and garlic, and cook for 5 minutes. 
  4. Stir in tomato paste, ketchup, mustard powder, chili powder, molasses and Worcestershire sauce; simmer 5 to10 minutes until thickened.
  5. Drain lentils and reserve cooking liquid. Stir lentils into sauce mixture, adding cooking liquid or water as needed to obtain the desired "sloppy joe" consistency. Serve on buns.

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