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    Home » Recipes » Mains

    Instant Pot Vegan Sloppy Joes (or stove top)

    Published: May 6, 2020 · Modified: Jan 22, 2021 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    1.4K shares
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    Hearty and nourishing, vegan sloppy joes are jam packed with tons of flavour in every, single bite. This healthy and nutritious dish is simple to prepare, and you can make it in your hands off Instant Pot, or on stove top too. Healthy ingredients have never tasted this good!

    vegan sloppy joes on soft white bun in plate with pickles and chips on the side
    This recipe was originally published in October 2018. It has been updated for content and photos.

    But it gets better!

    How you ask?

    Bowl of sloppy joe soup with hand holding spoon inside.

    Here’s why you’re going to LOVE these

    • Actually healthy! Plenty of recipes claim to be healthy, and I suppose the term healthy is quite subjective and always depends on what you’re comparing. But these incredible sloppy joes are truly nutritious, packed with fiber, protein and iron.
    • Low calories: Like all the recipes on my blog, I aim to make each low in calories. Lentils are a powerhouse for nutrition, delivering a ton of nutrients in little calories. Don’t worry, we’re not sacrificing on flavour!
    • Low fat: Lentils are naturally low in fat and since I’m not using any oil here, this keeps the fat content WAY down. Perfect for anyone following a low fat diet.
    • Allergen friendly: No common allergens found here. This dish is free from eggs, dairy, gluten (just make sure to use gluten free buns) and nuts. Plus a simple swap can make these soy free too, if needed.
    • Hearty and filling: Two kinds of lentils make these vegan sloppy joes hearty and whether or not you opt for a bun, you will fill up.
    • Budget friendly: Lentils are very inexpensive, and using them as the base for this dish makes it a super affordable one.
    • Versatile: Adjust the seasoning to your preference, and dig in to a messy sandwich (just get those napkins ready). Or make it a soup, which is mine and my 4 year old’s preferred way to enjoy these.
    • Kid friendly: My kids love this dish! Their little hands make it harder to eat as a sandwich, so they usually opt for a bowl. But either way, you can feel great about the nutrients they’re getting.
    • EASY: These sloppy joes are so simple to make. They use basic pantry ingredients and don’t need any babysitting. Just set it and forget it in your hands off Instant Pot and let the magic happen.

    lentil tomato soup in white bowl

    How to make vegan sloppy joes

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Gather your ingredients, and make sure to use low sodium vegetable broth since the Tamari or soy sauce will also add salt.

    bowl of red and green lentil, bowl of tomato sauce, cup of broth, red pepper, onion, tomato paste and seasoning on grey deck

    Chop up your onion and pepper and add them to your Instant Pot or a pot on your stove top. (photo 1)

    Add a tablespoon or two of water (or you may use a teaspoon or two of oil if you’re not avoiding oil) and sauté for 2-3 minutes until softened. (photo 2)

    peppers and onions being sauteed in instant pot

    Add all remaining ingredients and give everything a good stir. (photos 3-4)

    If using your Instant Pot, close the lid and make sure the valve is in the sealing position.

    Then select manual or high pressure (this depends on the model) and set your timer for 6 minutes. (photos 5-6)

    For stove top directions, see the recipe card below.

    hand setting the instant pot to manual pressure for 6 minutes

    When the timer is complete, quick release the steam valve and open the lid once safe to do so. Give everything a quick stir and serve. (photos 8-9)

    instant pot with cooked lentil soup inside

    Serve your vegan sloppy joes in soft buns, with pickles in or on the side. Or pair these with some creamy classic coleslaw.

    vegan sloppy joes plate with top bun sliding off

    Or serve in bowls and enjoy as a soup, depending on the method you’ve chosen.

    two bowls of lentil sloppy joe soup

    How long does it keep?

    Leftovers keep refrigerated for 3-4 days in a sealed container. You may reheat on stove top and enjoy.

    NOTE: As the leftovers sit, the lentils will absorb more and more of the sauce. If it gets too thick, just add a splash of water, broth or sauce when reheating.

    These sloppy joes freeze amazingly well! (Without the bun of course!)

    I always freeze individual portions of this whenever I make a batch to have handy meals ready to go.

    Freeze in an airtight container, leaving a touch of room for expansion, for up to 3 months.

    Expert tips

    1. Do not add salt. Omitting salt in the recipe was not an oversight. If you’re using the Tamari or soy sauce, do not add extra salt to your pot. The broth and the soy sauce add enough salt. Once cooked, taste it and add more only if you feel it needs extra.
    2. Use SPLIT red lentils, not whole red lentils. Split lentils absorb more broth and sauce and make the dish thick so that a sandwich will hold nicely. If you don’t have split red lentils, split yellow or green peas also does a good job of this.
    3. Adjust the seasoning: Don’t be afraid to up the cumin or add some smoked paprika to the mix if you want to amp up the flavour of these vegan sloppy joes. If you want heat, add some cayenne pepper or a dash or two of hot sauce.

    Substitutions and Variations

    • Make it a soup: If you’re not really into licking your fingers, or if you’re avoiding bread, you may skip the bun entirely and enjoy as a soup. To make vegan sloppy joe soup, you will add an additional cup of tomato sauce and two additional cups of veggie broth to your pot.
    • For soy free: Omit the Tamari and use coconut aminos instead. Or omit it, and add a little salt, to your taste.
    • If you can’t find split red lentils and you also don’t have split peas to sub, you may use more green or brown lentils, but the sauce won’t come quite as thick.
    • For added nutrients, feel free to add more chopped veggies like celery, mushrooms and carrots, you may even omit the pepper if preferred and use another veggie of choice.

    More fun lentil recipes for kids

    In this house, we eat lentils for breakfast, lunch, or dinner.

    Such a versatile ingredient that can be included in a variety of ways.

    Try some of these great oil free, vegan recipes below.

    • Lentil Banana Protein Pancakes
    • Baked Lentil Veggie Nuggets
    • Lentil Shepherd’s Pie
    • Lentil Pizza Crust

    More Instant Pot recipes you’ll like

    • Instant Pot Thai Curry [Vegan]
    • Thai Peanut Chickpea Soup
    • Pulled Jackfruit Burritos

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito,
    Rosa

    vegan sloppy joes on soft white bun in plate with pickles and chips on the side

    Instant Pot Vegan Sloppy Joes (or stove top)

    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.
    4.94 from 16 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 5 minutes
    Cook Time: 20 minutes
    Total Time: 25 minutes
    Course: Main Course, Soup
    Cuisine: American, Canadian
    Servings: 6 servings
    Calories: 181kcal

    Equipment

    • Pressure Cooker

    Ingredients

    • 1 yellow onion diced
    • 1 red bell pepper diced
    • 4 cups low sodium vegetable broth *see notes
    • 1 cup brown or green lentils
    • 1 cup split red lentils
    • 2 tablespoons tomato paste
    • 2 tablespoons Tamari or soy sauce if not avoiding gluten
    • 1 teaspoon cumin
    • 1 teaspoon smoked paprika
    • 1 cup tomato sauce or tomato puree *see notes

    Optional

    • vegan burger buns or other buns of choice
    • coleslaw
    • pickles and/or pickled onions
    Prevent your screen from going dark

    Instructions

    Instant Pot Directions

    • Select sauté on your Instant Pot, and add the onions and peppers with a tablespoon or two of water and sauté for 2-3 minutes until softened. Then add all remaining ingredients, close the lid and turn the valve to the sealing position. Set to high pressure for 6 minutes. (It will take 10-15 minutes to build pressure before counting down.) When the timer is complete, quick release the steam valve.
    • Serve with buns and toppings or enjoy as a soup.

    Stove Top Directions

    • In a large sauce pan over medium heat, add the onions and peppers with a tablespoon or two of water and sauté for 2-3 minutes until softened
    • Add all the remaining ingredients to the pot and bring to a boil over high heat. Once boiling, lower the heat to medium low and let simmer for 25-30 minutes, or until lentils are cooked and the liquids are mostly absorbed.
    • Serve with buns and toppings or enjoy as a soup.

    Notes

    *Make it a soup: To make vegan sloppy joe soup, add an additional cup of tomato sauce and two additional cups of veggie broth to your pot. So use 6 cups of broth and 2 cups of sauce.
    Do not add salt. Omitting salt in the recipe was not an oversight. If you're using broth and Tamari or soy sauce, you likely won't need extra salt. Once cooked, taste and add more salt if needed.
    Use SPLIT red lentils, not whole red lentils. Split lentils absorb more broth and sauce and make the dish thick so that a sandwich will hold nicely. If you don't have split red lentils, split yellow or green peas also does a good job of this. If you don't have any split lentils or peas, use more green or brown lentils with similar results.
    Adjust the seasoning: Play with the flavours to adjust to your taste. If you want heat, add some cayenne pepper or a dash or two of hot sauce.
    For soy free: Omit the Tamari and use coconut aminos instead. Or omit it, and add a little salt, to your taste.
    For added nutrients, feel free to add more chopped veggies like celery, mushrooms, and carrots, you may even omit the pepper if preferred and use another veggie of choice.

    Nutrition

    Calories: 181kcal | Carbohydrates: 32g | Protein: 13g | Fat: 1g | Saturated Fat: 1g | Sodium: 461mg | Potassium: 640mg | Fiber: 14g | Sugar: 5g | Vitamin A: 718IU | Vitamin C: 34mg | Calcium: 34mg | Iron: 5mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    1.4K shares

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    1. Letty

      March 23, 2021 at 9:54 pm

      Can’t wait to try this! At the moment I *only* have split red lentils. Will this still work?

      Reply
      • Rosa

        March 24, 2021 at 8:26 am

        Hi Letty, yes you can sub the green or brown with more split red. Just note that split red absorb more liquid and will make the sauce thicker, so if needed, you can thin it out with a little extra broth once cooked.

        Reply
    2. Becca

      October 03, 2020 at 11:45 am

      5 stars
      This is absolutely delicious! I am a HUGE fan of this. It is so easy to make too. I didn’t have the red peppers and tomato sauce so I substituted with carrots and curryketchup. I also added a little garlic and liquid smoke. I definitely recommend this recipe and I definitely will be making this again.

      Reply
      • Rosa

        October 04, 2020 at 8:50 am

        Thanks so much for the review Becca! Thrilled you enjoyed. 🙂

        Reply
    3. Angeline

      February 07, 2020 at 11:52 am

      I cannot find red lentils to save my life. What should I do? LOL

      Reply
      • rosa

        February 07, 2020 at 6:59 pm

        You may use more green or brown lentils instead. You may also sub for split peas. Enjoy! 🙂

        Reply
    4. Jerry

      November 12, 2019 at 8:53 pm

      5 stars
      Great recipe! My wife had it as a soup but I went for the sloppy sandwich. Will make again.

      Reply
      • rosa

        November 13, 2019 at 11:03 am

        Thanks Jerry. Glad you both enjoyed!

        Reply
    5. Michelle

      May 03, 2019 at 2:45 am

      5 stars
      These look so good and it’s a bonus that they are healthy and vegan! Adding these to our weekly menu!

      Reply
      • rosa

        May 03, 2019 at 12:03 pm

        Thanks Michelle. Hope you enjoy!!

        Reply
    6. Elaine

      May 02, 2019 at 11:26 pm

      5 stars
      Delicious, healthy and filling. What else do you need, right? 🙂 I can see why it was a family favorite recipe – it can easily become mine, too!

      Reply
      • rosa

        May 03, 2019 at 12:02 pm

        Thanks so much Elaine!

        Reply
    7. Angela

      March 14, 2019 at 8:19 am

      5 stars
      I just LOVE this recipe! Simple ingredients and really mimics the flavors of Sloppy Joe’s. Excellent job with this one. Thanks so much for sharing 🙂

      Reply
      • rosa

        March 14, 2019 at 3:51 pm

        Thanks so much for your kind words Angela!

        Reply
        • Valerie

          September 30, 2020 at 5:46 pm

          5 stars
          You saved my dinner the other night! I was not feeling so well, so I didn’t have much time or energy to make dinner — but with just a few minutes, I prepared this recipe in my Instant Pot! I used 2 carrots instead of pepper, burger buns, and lettuce slices for a bit of crunch in the sandwiches. My family loved them – this is going on our dinner menu as a family favourite for sure! Thanks for all your great recipes!!!

          Reply
          • Rosa

            October 01, 2020 at 10:17 am

            My pleasure Valerie, so glad you all loved these!

            Reply
    8. Dina

      February 21, 2019 at 8:19 am

      5 stars
      Loving your delicious, nutrient-dense recipes, especially the instant pot one – so great for us working moms! Keep ‘em coming!!

      Reply
      • rosa

        February 21, 2019 at 11:31 am

        Thanks Dina! So glad you’re enjoying my recipes. Definitely more to come. 🙂

        Reply
    9. Sofia

      February 05, 2019 at 4:20 pm

      5 stars
      I made your Sloppy Joe Instant Pot recipe for dinner last night and it was a hit with the kids!!!! 👍🏼 Thanks for your delicious and reliable recipes – I can’t go wrong with them!!

      Reply
      • rosa

        February 05, 2019 at 7:02 pm

        Hi Sofia. Thanks so much for the kind feedback! I’m so glad the kids were pleased. I know how difficult it can be cooking for little ones.

        Reply

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