Sloppy Lentils Sandwich

Ingredients

• Olive oil

  Salad or cooking

  2 tsp or 9g

• Onions

  Raw

  1 small or 70g

• Lentils

  Raw

  1 cup or 192g

• Vegetable Broth

  From bouillons. Low sodium

  2 cup or 480g

• Tomato sauce

  No salt added

  1 ¾ cup or 429g

• Brown sugar

  1 tbsp or 9g

• Molasses

  3 tsp or 21g

• Vinegar

  Cider

  1 tbsp or 15g

• Soy sauce

  Made from soy (tamari)

  1 tbsp or 18g

• Tomato paste

  Canned, without salt added

  1 tbsp or 16g

• Garlic powder

  Spices

  1 tsp or 3g

• Mustard seed

  Spices, ground

  1 tsp or 2g

• Cayenne pepper

  Spices, red or cayenne

  1 pinch or 0.4g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Hamburger bun

  Mixed-grain

  5 roll or 215g

Directions

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened and just beginning to brown, 5-7 minutes.
2. Add the lentils and broth; bring to a boil, then partially cover and reduce heat to low. Simmer for 20 minutes, or until the lentils are tender.
3. Stir in the tomato sauce, brown sugar, molasses, vinegar, soy sauce, tomato paste, garlic powder, mustard powder, and cayenne. Increase the heat to medium and bring to a boil. Continue to cook until the sauce has thickened, 10-15 minutes more, stirring frequently. Season with salt and pepper, to taste.
4. Serve the lentils on the rolls. Enjoy!