Plant-Based Chickpea Sloppy Joes

Name: Plant-Based Chickpea Sloppy Joes
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 tbsp olive oil; 1 small yellow onion, finely chopped; 1 small red bell pepper, diced; 2 cloves garlic, minced; 1 can chickpeas (15 oz), drained and rinsed; 1/2 cup tomato sauce; 2 tbsp ketchup; 1 tbsp tomato paste; 1 tbsp maple syrup (or brown sugar); 1 tbsp soy sauce or tamari ((use tamari for gluten-free)); 1 tsp apple cider vinegar; 1/2 tsp smoked paprika; 1/4 tsp chili powder; to taste salt and black pepper; 4 hamburger buns, toasted ((gluten-free if needed)); optional toppings: sliced pickles, coleslaw, avocado slices, or vegan cheese

Published by Ilyas, Date :

April 11, 2025

These Plant-Based Chickpea Sloppy Joes are a wholesome, satisfying twist on the classic comfort food. Made with hearty mashed chickpeas simmered in a tangy, smoky, and slightly sweet tomato-based sauce, this dish is perfect for weeknight dinners or casual gatherings. Served on toasted buns, these sloppy joes are packed with flavor, plant-based protein, and just the right amount of messiness to make every bite enjoyable.

Why You’ll Love This Recipe

This recipe is more than just a meatless alternative—it’s a flavorful, nutritious, and easy-to-make dish that everyone will enjoy. Here’s why you’ll love it:

Plant-based and protein-packed: A hearty meal made entirely from pantry staples.
Quick and easy: Ready in under 30 minutes, making it ideal for busy nights.
Customizable: Add your favorite toppings like pickles, coleslaw, or vegan cheese for extra flair.
Kid-friendly: Messy, fun, and mild enough for kids to enjoy.
Meal prep-friendly: Perfect for leftovers, and the filling freezes beautifully.
Dietary flexibility: Naturally dairy-free and can be made gluten-free with simple swaps.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the filling:

1 tablespoon olive oil
1 small yellow onion, finely chopped
1 small red bell pepper, diced
2 garlic cloves, minced
1 (15 oz) can chickpeas, drained and rinsed
½ cup tomato sauce
2 tablespoons ketchup
1 tablespoon tomato paste
1 tablespoon maple syrup (or brown sugar for sweetness)
1 tablespoon soy sauce or tamari (for umami flavor)
1 teaspoon apple cider vinegar (for tanginess)
½ teaspoon smoked paprika (for smokiness)
¼ teaspoon chili powder (for a hint of heat)
Salt and black pepper, to taste

For serving:

4 hamburger buns, toasted (gluten-free if needed)
Optional toppings: sliced pickles, shredded lettuce, coleslaw, avocado slices, or vegan cheese

Directions

Step 1: Sauté the Vegetables

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the finely chopped yellow onion and diced red bell pepper. Cook for 5–7 minutes, stirring occasionally, until the vegetables are softened and fragrant.

Step 2: Add the Garlic

Stir in the minced garlic and cook for an additional 1 minute, ensuring it doesn’t burn. The aroma of the garlic will deepen the flavor base of the dish.

Step 3: Mash the Chickpeas

Add the drained and rinsed chickpeas to the skillet. Use a fork or potato masher to partially mash the chickpeas directly in the pan. Leave some chunks for texture, as this adds a satisfying bite to the filling.

Step 4: Create the Sauce

Stir in the tomato sauce, ketchup, tomato paste, maple syrup (or brown sugar), soy sauce (or tamari), apple cider vinegar, smoked paprika, and chili powder. Mix everything thoroughly to combine.

Step 5: Simmer the Mixture

Pour in a splash of water or vegetable broth to loosen the mixture slightly. Bring it to a gentle simmer and cook for 8–10 minutes, stirring occasionally, until the sauce thickens and the flavors meld together. Season with salt and black pepper to taste.

Step 6: Toast the Buns

While the filling simmers, toast the hamburger buns lightly for added texture and warmth. If you’re catering to dietary restrictions, use gluten-free buns for a seamless swap.

Step 7: Assemble and Serve

Spoon the warm chickpea mixture generously onto the bottom halves of the toasted buns. Top with your favorite additions, such as pickles, coleslaw, or avocado slices, and serve immediately.

Servings and Timing

This recipe serves 4 people, making it perfect for family meals or casual get-togethers.

Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

Variations

Extra veggies: Add shredded carrots, zucchini, or spinach for a nutrient boost.
Spice it up: Include hot sauce, diced jalapeños, or a pinch of cayenne pepper for heat lovers.
Alternative bases: Serve the filling over baked potatoes, rice, or quinoa instead of buns.
Barbecue twist: Swap ketchup for barbecue sauce for a smokier flavor profile.
Cheesy goodness: Top with vegan cheese for a melty, indulgent finish.
Bean variety: Try black beans, white beans, or lentils in place of chickpeas for a different texture.
Fancy sliders: Use toasted baguette slices or slider buns for an elegant appetizer option.

Storage and Reheating

Refrigerator: Store leftover filling in an airtight container for up to 4 days. Avoid storing assembled sandwiches as the buns may become soggy.
Freezer: Freeze the filling (without buns) in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
Reheating tips: Reheat on the stovetop over medium heat, stirring occasionally, or microwave in 30-second intervals, adding a splash of water or broth to loosen the mixture if needed.

FAQs

Can I use dried chickpeas instead of canned?
Yes, but you’ll need to cook them first. Use about 1.5 cups of cooked chickpeas to replace one 15-ounce can.
Is this recipe vegan?
Absolutely! All ingredients are plant-based, making it suitable for vegans.
Are chickpea sloppy joes gluten-free?
They can be—just use gluten-free buns and tamari instead of soy sauce.
Can I make this ahead of time?
Yes, the filling can be prepared 2–3 days in advance and stored in the fridge.
What toppings go well with sloppy joes?
Shredded lettuce, coleslaw, pickles, avocado slices, or vegan cheese all pair beautifully.
Can I use another type of bean?
Definitely! Black beans, white beans, or lentils work wonderfully as substitutes.
How can I thicken the mixture?
Let it simmer uncovered for a few extra minutes, or mash more of the chickpeas to absorb excess liquid.
What sides pair well with this dish?
Sweet potato fries, roasted vegetables, a fresh salad, or chips make excellent accompaniments.
Do chickpea sloppy joes taste like the original?
While they don’t mimic the exact texture of ground beef, the flavor profile is remarkably similar—tangy, smoky, and savory.
Are these kid-friendly?
Absolutely! The mild flavors and fun messiness make this dish a hit with kids.

Conclusion

These Plant-Based Chickpea Sloppy Joes are a delicious, satisfying take on a nostalgic classic. With their bold, zesty sauce and hearty chickpea filling, they’re quick to prepare, full of flavor, and perfect for busy weeknights or laid-back weekend meals. Whether you’re looking to incorporate more plant-based meals into your diet or simply craving a comforting dish, this recipe is sure to become a staple in your kitchen. Serve them on toasted buns with your favorite toppings for a meal everyone will love!

These Plant-Based Chickpea Sloppy Joes are a fun, flavorful twist on the classic comfort food. Mashed chickpeas replace ground meat, and they’re simmered in a sweet and smoky tomato sauce that’s full of flavor. Pile the mixture onto toasted buns for an easy, satisfying weeknight meal the whole family will love—no meat required!

Author: Beth
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 4 servings
Category: Dinner
Method: Stovetop
Cuisine: American

Recipe Card

Ingredients
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