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Vegan Sloppy Joes

This hearty dinner provides 90% of your recommended daily folate intake, supporting your baby's hearing development as you continue cruising through the second trimester!



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At 16 weeks your baby is just starting to develop their hearing, so if you haven’t started talking to your baby bump now’s the time! At first, I felt a little weird talking to my own stomach, so I mainly just stuck to playing 90s music for him (I’m hoping MMMbop is his first word). But my OB/GYN told me that as a baby’s auditory system develops, they go from only hearing your heartbeat and the sounds of your stomach to being able to hear your voice, and they actually recognize it by the time they’re born! After she told me that, I played less Hanson and began reading books out loud and narrating what I was doing throughout the day.


There’s a big emphasis on folate at the beginning of pregnancy because it helps prevent neural tube defects, but it plays a vital role in several developmental milestones throughout pregnancy, including your baby’s auditory system. Low levels of folate and B12 have been linked to hearing loss in babies, so it’s important to keep that intake up!


Lentils are a super easy way to get a mean dose of folate- just one cup of cooked lentils provides 90% of your daily nutrient needs. These vegan sloppy joes are incredibly easy, with most of the ingredients probably already in your pantry. I like to double the batch and freeze the leftovers for a weeknight dinner when I’m too tired to cook. It’s also a great budget-friendly meal at less than $3 a serving (that’s more money for diapers)!




What ingredients do I need to make this recipe?


  • Lentils- any type are fine, but I prefer red as they provide a softer texture

  • Broth- this can be vegetable or meat-based. You can also use water, but I like the flavor boost from using broth

  • Bell pepper- any color you like!

  • Yellow onion

  • Garlic

  • Yellow mustard

  • Brown sugar

  • Tomato sauce- make sure it’s plain, not seasoned pasta sauce

  • Worcestershire sauce

  • Canola oil

  • Black Pepper

  • Salt

  • Hamburger buns- optional

  • Pickled red onions- optional, but they make a great topping!



Helpful products for making this recipe:




How do I freeze leftover vegan sloppy joes?


After they have cooled to room temperature, pour the sloppy joes into a freezer-safe container and seal. They will keep for about three months in the freezer. To reheat, thaw in the refrigerator overnight and then reheat on the stove top, stirring occasionally, until warmed through. You may need to add a little water or broth to thin it out.



What if I don’t have red lentils?


You can use green or brown lentils instead, they just provide a firmer texture and take longer to cook. If you’re using one of these instead of red lentils, follow the cooking instructions from one of my favorite blogs, Downshiftology.



What’s the difference between red and green lentils?


Red lentils break down more, making them softer, while green and brown lentils tend to have a firmer texture and take longer to cook.



What other nutrients do lentils have?


In addition to folate, lentils are a great source of protein, iron, fiber, and potassium.




Did You Make This Recipe?

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Mentions @preggokitchen or tage #preggokitchen


Did You Like It?

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Ingredients:

  • 1 cup red lentils, rinsed and drained

  • 2 cups broth or water

  • 1 medium or ½ large bell pepper, chopped

  • ½ yellow onion, chopped

  • 2 cloves (2 tsp) garlic, minced

  • 2 Tbsp Canola oil

  • 1 tsp yellow mustard

  • 1-2 Tbsp Brown sugar

  • 15 oz tomato sauce

  • 1 Tbsp Worcestershire sauce

  • ½ tsp Black Pepper

  • 1 ½ tsp fine kosher or sea salt

  • 4 Hamburger buns (optional)

  • Pickled red onions (optional)


Directions:


**If you are using pickled onions for a topping, make these first so they will be ready when it’s time to eat


For the lentils:

  1. Bring broth or water to a boil in a small saucepan

  2. Add the rinsed lentils and bring to medium-high heat

  3. Once the broth has returned to a boil, reduce the heat to medium-low and let the lentils simmer for 5-7 minutes. You want them soft but not mushy so they retain their shape

  4. Remove from the heat, drain, and set aside

For the sloppy joes:

  1. While the lentils are cooking, prep your veggies

  2. Heat the canola oil in a large skillet over medium heat

  3. Add the bell pepper and onion, sautéing until they soften (about 4-5 minutes)

  4. Add the minced garlic and cook for an additional 30 seconds

  5. Add the mustard, brown sugar, tomato sauce, Worcestershire sauce, pepper, salt, and cooked lentils and stir until combined

  6. Cook the mixture over medium-low heat, stirring occasionally, for 5-10 minutes or until it's thick and warmed through

  7. Serve on toasted buns with desired toppings!


To store:


Leftovers will keep in the fridge for 1-3 days and in the freezer for up to 3 months








Sources:

  1. Ajmera, R. (2023, March 8). 15 healthy foods that are high in folate (folic acid). Healthline. https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid

  2. Howland, G. (2023). Mama natural week-by-week guide to pregnancy and childbirth. Gallery Books.

  3. Lentils. The Nutrition Source. (2022, September 15). https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/





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