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Vegan Sloppy Joes (Soup or Sandwich!) – Instant Pot Option

vegan sloppy joes in a multigrain bun

These vegan sloppy joes are a hearty and delicious meal made lighter and healthier than its traditional version! Sloppy Joes have always been a family favourite, but this version is loaded with plenty of nutrients and tons of protein and fiber. To make things even better, these sloppy joes are much lower in calories than a traditional recipe.

A low calorie meal that is filing and satisfying!

What a combo! This dish will please the entire family, including picky children, and your most carnivorous friends and family. My toddler is a super picky one but he gives this dish two thumbs up! 🙂 In fact, when I asked him what his favourite food was the other day, he said sloppy joes!

Use multi grain buns to increase fiber, or opt for a low calorie pita and wrap it up. Avoiding gluten? Try this with your favourite gluten free bun. Restricting complex carbohydrates? Skip the bun entirely and eat as a soup with a little extra tomato sauce or broth. I regularly choose to eat this as a soup. I just add a little extra tomato sauce and serve it in a bowl. It’s so satisfying and comforting, especially during colder months.

Sloppy Joe Soup in bowls

To make this recipe for easy vegan sloppy joes even easier, I also have Instant Pot instructions below. This just might be my favourite set it and forget it recipe! If you don’t own an Instant Pot, no worries! I’ve got you covered with regular stove top directions as well.

Sloppy Joe Soup in bowls

For a low calorie meal, you really can’t beat this delicious and nutritious dish. The lentils are filling, hearty and satisfying, and offer everything you’re looking for in a sloppy joe!

Want more lentil recipes?

Try my Lentil Veggie Soup, Lentil Pizza Crust, or Lentil Banana Protein Pancakes. From breakfast to dinner, there are a ton of delicious and unique ways to use lentils!

vegan sloppy joes in a multigrain bun

Vegan Sloppy Joes - Instant Pot Option

Course: Main Course, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Instant Pot Cook Time: 12 minutes
Total Time: 35 minutes
Servings: 6 servings
These vegan sloppy joes are lightened up using lentils and veggies, but still loaded with flavour. Here's a stove top and Instant Pot option.
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  • 1 tsp cooking oil I use avocado
  • 1 yellow onion chopped
  • 1 red bell pepper chopped
  • 6 cups vegetable broth or water
  • 1 cup green lentils
  • 1 cup split red lentils
  • 2 tbsp tomato paste
  • 2 tbsp Tamari or soy sauce
  • 1 tsp salt
  • 1 tsp cumin
  • 2-3 cups homemade tomato sauce or store bought


  • In a large sauce pan over medium heat, add your cooking oil, and saute your onion and pepper for 4-5 minutes.
  • Add the broth, both lentils, tomato paste, tamari, salt and cumin to the pot and bring to a boil over high heat. Lower heat to medium low and let simmer for 20-25 minutes, or until lentils are cooked and liquid is mostly absorbed.
  • Then, add the tomato sauce and mix well. Simmer for 5 more minutes, allowing the lentils to absorb some of the sauce.
  • Serve your vegan sloppy joes with toasted gluten free buns or pitas of choice. Or skip the bread entirely, add a little extra sauce and enjoy as a stew.

Instant Pot Directions

  • Select sauté on your Instant Pot, and once hot, add the oil, onions and peppers and sauté for 4-5 minutes until softened. Then add all the remaining ingredients, seal your instant pot by closing the lid and setting the valve to seal. Set to manual high pressure for 13 minutes. When the timer is complete, you may quick release.


This sloppy joe recipe freezes well as a make ahead meal, so feel free to double the recipe and save some for future use.
Calories: 204kcal | Carbohydrates: 35g | Protein: 12g | Fat: 1g | Sodium: 1871mg | Potassium: 700mg | Fiber: 13g | Sugar: 7g | Vitamin A: 33.1% | Vitamin C: 44.9% | Calcium: 3.9% | Iron: 24.3%
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!

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