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Plant-Based Chickpea Sloppy Joes

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.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine American
Servings 4 servings
Calories 280 kcal

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

Instructions
 

  • Heat 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 softened.
  • Stir in the minced garlic and cook for an additional 1 minute, ensuring it doesn’t burn.
  • Add the drained and rinsed chickpeas to the skillet. Use a fork or potato masher to partially mash the chickpeas, leaving some chunks for texture.
  • Stir in the tomato sauce, ketchup, tomato paste, maple syrup (or brown sugar), soy sauce (or tamari), apple cider vinegar, smoked paprika, chili powder, salt, and black pepper. Mix well to combine.
  • Pour in a splash of water or vegetable broth to loosen the mixture slightly. Bring to a gentle simmer and cook for 8–10 minutes, stirring occasionally, until the sauce thickens and the flavors meld together.
  • Toast the hamburger buns lightly for added texture and warmth. If catering to dietary restrictions, use gluten-free buns.
  • Spoon the warm chickpea mixture generously onto the bottom halves of the toasted buns. Add your favorite toppings, such as sliced pickles, coleslaw, avocado slices, or vegan cheese, and serve immediately.

Notes

For gluten-free, use gluten-free buns and tamari instead of soy sauce. Add a dash of hot sauce for extra heat. Leftovers are great in wraps or on top of baked potatoes!

Nutrition

Serving: 1servingsCalories: 280kcalCarbohydrates: 42gProtein: 10gFat: 8gSaturated Fat: 1gSodium: 450mgFiber: 8gSugar: 10g
Keyword Chickpea Sloppy Joes, Meatless Meals, Plant-Based Dinner, Quick Weeknight Dinner, Vegan Comfort Food
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