Description
Hearty Chickpea Sloppy Joes deliver a plant-based twist on classic comfort food, bringing zesty southwest flavors to your dinner table. Packed with protein and bold spices, this quick meal satisfies hunger while offering a delicious alternative for anyone craving a saucy, satisfying sandwich.
Ingredients
Scale
- 1 (15 oz / 425 g) can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 1 small red bell pepper, diced
- 2 cloves garlic, minced
- ½ cup tomato sauce
- 2 tablespoons ketchup
- 1 tablespoon tomato paste
- 1 tablespoon maple syrup (or brown sugar)
- 1 tablespoon soy sauce or tamari
- 1 teaspoon apple cider vinegar
- ½ teaspoon smoked paprika
- ¼ teaspoon chili powder
- Salt and black pepper, to taste
- 4 hamburger buns, toasted
- Optional toppings: sliced pickles, coleslaw, red onion, or vegan cheese
Instructions
- Sauté Aromatics: Heat olive oil in a skillet over medium heat, gently sizzling chopped onions and bell peppers until they become translucent and tender, releasing their aromatic essence.
- Layer Flavors: Introduce minced garlic to the skillet, allowing its pungent notes to infuse the vegetables, then incorporate chickpeas, delicately mashing them to create a rustic, textured base with some intact chunks.
- Craft Sauce: Combine tomato sauce, ketchup, tomato paste, maple syrup, soy sauce, apple cider vinegar, smoked paprika, and chili powder, stirring thoroughly to create a rich, complex flavor profile that harmonizes sweet, tangy, and smoky elements.
- Simmer and Develop: Reduce heat and let the mixture gently bubble, periodically stirring to prevent sticking and allow the sauce to thicken and ingredients to meld, concentrating flavors and creating a robust, cohesive filling.
- Serve and Garnish: Generously ladle the chickpea mixture onto toasted buns, embellishing with preferred toppings, and present these sloppy joes while still warm, ready to be devoured.
Notes
- Mash chickpeas purposefully, leaving some chunky bits for satisfying mouthfeel and authentic sloppy joe experience.
- Adjust spice levels by modifying chili powder and smoked paprika amounts to match personal heat preferences.
- Let the mixture simmer slowly, allowing ingredients to develop deep, rich flavors and achieve perfect sauce consistency.
- Swap regular buns with gluten-free alternatives or lettuce wraps for low-carb, celiac-friendly version while maintaining delicious profile.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 250
- Sugar: 8 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 4.5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 10 g
- Protein: 10 g
- Cholesterol: 0 mg