Description

These Chickpea Sloppy Joes are a delicious, plant-based twist on the classic. Packed with protein and fiber from chickpeas, this dish is hearty, flavorful, and perfect for a quick and easy meal. It’s ideal for vegans, vegetarians, or anyone looking to try something new!

Ingredients

2 cans (15 oz each) chickpeas, drained and rinsed
1 tablespoon olive oil
1 small onion, finely chopped
1 bell pepper, finely chopped
2 cloves garlic, minced
1 can (8 oz) tomato sauce
1/4 cup tomato paste
2 tablespoons maple syrup (or brown sugar)
2 tablespoons apple cider vinegar
1 tablespoon soy sauce (or tamari for gluten-free)
1 tablespoon Worcestershire sauce (ensure vegan if needed)
1 teaspoon smoked paprika
1/2 teaspoon ground cumin
1/4 teaspoon chili powder (optional, for heat)
Salt and pepper, to taste
4 hamburger buns, for serving

Fresh parsley or cilantro, chopped (optional, for garnish)

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Instructions

Heat the olive oil in a large pan over medium heat.
Add the onion and bell pepper, and sauté for 5-7 minutes until softened.
Stir in the garlic and cook for another 1-2 minutes until fragrant.
Add the chickpeas to the pan. Use a potato masher or fork to mash them slightly, leaving some chunks for texture.
Pour in the tomato sauce, ketchup, apple cider vinegar, maple syrup, Worcestershire sauce, smoked paprika, cumin, salt, and pepper. Stir well to combine.
Let the mixture simmer for about 10 minutes, stirring occasionally, until thickened and heated through.
Toast the burger buns in the oven or on a skillet until golden brown.
Spoon the chickpea mixture onto the buns and serve immediately.

Notes

You can adjust the sweetness and tanginess of the sauce by adding more maple syrup or vinegar to taste.
For extra heat, add a pinch of cayenne pepper or a dash of hot sauce.

This mixture can be stored in the refrigerator for up to 3 days, making it a great make-ahead meal.