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. Warm the oil in a large saucepan over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and lightly browned, about 5–7 minutes.
2. Stir in the lentils and vegetable broth. Bring to a boil, then partially cover, reduce heat to low, and simmer until the lentils are just tender, about 20 minutes.
3. Add the tomato sauce, brown sugar, molasses, cider vinegar, soy sauce, tomato paste, garlic powder, ground mustard, and cayenne. Return to a gentle boil over medium heat and cook, stirring often, until the mixture thickens and coats the lentils, 10–15 minutes. Season to taste with salt and black pepper.
4. Spoon the sloppy lentils onto the hamburger buns and serve warm.