Description

These Chickpea Sloppy Joes are a quick and satisfying vegetarian meal packed with protein and flavor. Made with mashed chickpeas, tangy tomato sauce, and savory spices, this easy dinner is perfect for busy weeknights. Serve it on toasted buns for a fun, family-friendly meal everyone will love.

Ingredients

1 tablespoon olive oil
1 small onion, diced
1 small bell pepper (any color), diced
2 garlic cloves, minced
1 (15-ounce) can chickpeas, drained and rinsed
1/2 cup tomato sauce
2 tablespoons ketchup
1 tablespoon tomato paste
1 tablespoon soy sauce
1 tablespoon maple syrup or brown sugar
1 teaspoon yellow mustard
1/2 teaspoon smoked paprika
Salt and pepper, to taste
4 hamburger buns, toasted
Optional: coleslaw or pickles for topping

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Instructions

Heat the olive oil in a large skillet over medium heat.
Add the onion and bell pepper, and cook for about 5 minutes, until softened.
Stir in the garlic and cook for 1 minute until fragrant.
Add the chickpeas to the skillet and use a potato masher or fork to mash about half of them, leaving some whole for texture.
Stir in the tomato sauce, ketchup, tomato paste, soy sauce, maple syrup, mustard, smoked paprika, salt, and pepper.
Simmer for 5–7 minutes, stirring occasionally, until thickened.
Spoon the mixture onto toasted hamburger buns.
Add optional toppings if desired and serve warm.

Notes

You can prep the filling ahead of time and reheat when ready to serve.
Add hot sauce or chili flakes for extra heat.
Gluten-free buns can be used to make this gluten-free.

Nutrition

Serving Size: 1 sandwich
Calories: 310
Sugar: 7g
Sodium: 580mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 45
Fiber: 8g
Protein: 11g
Cholesterol: 0mg