Description
Chickpea Sloppy Joes are a delicious vegetarian twist on the classic comfort food, made with mashed chickpeas simmered in a tangy, smoky tomato sauce and served on toasted buns for a satisfying and protein-rich meal.
Ingredients
Units
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- 1 tablespoon olive oil
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup tomato sauce
- 1/4 cup ketchup
- 1 tablespoon tomato paste
- 1 tablespoon maple syrup
- 1 tablespoon soy sauce or tamari
- 1 teaspoon yellow mustard
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon chili powder (optional)
- Salt and pepper to taste
- 4 hamburger buns
- Optional toppings: pickles, slaw, or avocado slices
Instructions
- Heat olive oil in a skillet over medium heat. Add onion and bell pepper and sauté for 5–7 minutes until softened.
- Add garlic and cook for 1 more minute until fragrant.
- Add chickpeas and use a potato masher or fork to mash about half of them in the pan for a chunky texture.
- Stir in tomato sauce, ketchup, tomato paste, maple syrup, soy sauce, mustard, smoked paprika, chili powder, salt, and pepper.
- Simmer for 10–15 minutes, stirring occasionally, until the mixture thickens and flavors meld together.
- Toast the buns if desired, then spoon the chickpea mixture onto the buns.
- Top with your favorite toppings and serve immediately.
Notes
- Make it spicier with extra chili powder or hot sauce.
- Use gluten-free buns if needed.
- Store leftovers in the fridge for up to 3 days.
- This mixture also works well as a taco or wrap filling.
Nutrition
- Serving Size: 1 sandwich
- Calories: 370
- Sugar: 9g
- Sodium: 620mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 9g
- Protein: 13g
- Cholesterol: 0mg