I know you’ve heard it before, fiber is good for your health. And, you’ve also heard that the fiber-containing foods (fruits, vegetables, beans, nuts and seeds) are also good for your health! Kudos to you for seeking out this plant-based vegan sloppy joe recipe. You’re well on your way to getting more plant-based fiber on your plate. Unfortunately, most Americans don’t get enough fiber. The average intake is ~15 grams, and the goal line should be closer to 25-38 grams/day based on one’s calorie needs.
Why Do We Need Fiber & How Does it Support Our Health?
Eating a diet rich in fiber has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, arthritis, certain cancers, and even could extend your life. High-fiber diets are also associated with leaner body weights and better moods!
It’s not about us, it’s about them: the billions of bacteria in our guts. Fiber is the preferred fuel of gut bacteria. Since our bodies don’t have enzymes to break down dietary fiber, bacteria do it for us. In this process, they produce short-chain fatty acids (SCFA) which helps support our intestinal walls, thereby supporting the integrity of our gut. On low-fiber diets, the intestinal cells grow more slowly and gut health can slowly deteriorate. As a result, the growth of bad bacteria increases and locates to problematic areas which kicks our immune system into high gear. This kicks off inflammatory processes that lead to chronic inflammation associated with weight gain, increased risk of chronic diseases like heart disease and decreased immunity.
Am I Getting Enough Fiber?
If you don’t know how much fiber you’re getting in a day, journal your foods on an app like My Fitness Pal or Lose It to see your average intake. Not getting the minimum 25 grams per day? Try these tips:
- Go meatless several days a week
- Try the 1,2, 3 veggie method (1 serving of veggies with breakfast, 2 servings with lunch and 3 servings with dinner)
- Enjoy a serving of beans at least 3 times a week. (like the vegan sloppy joe recipe below)
- Top salads with a serving of nuts and seeds
Vegan Sloppy Joe Recipe
This vegan sloppy joe recipe is one of my all-time favorite lentil recipes. I prefer red lentils over green or brown due to their quick cooking time. And, if you’re worried about beans and lectins, check out our post here. Long live the lentil eaters!
Moral of the Story
In short, we’re glad you’re here seeking out more plant-based foods. Congrats on growing a great gut garden by planting more fiber into your everyday diet.Print
- 1 c. uncooked red lentils
- 3 c. low-sodium vegetable broth
- 1 c. light coconut milk
- 1 T. olive oil
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 2 T. chili powder
- 1/2 t. salt
- 8 oz. tomato sauce
- 2 T. maple syrup
- 1 T. yellow mustard
- 12 6-inch corn tortillas
- Rinse lentils in a colander.
- Put the lentils in a small sauce pot and add vegetable broth and coconut milk. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20-25 minutes, until lentils are soft. Drain and set aside.
- While lentils cook, in a medium sauce pan, saute onion, pepper and garlic. Add the cooked lentils, chili powder and salt and combine.
- Add the tomato sauce , mustard and syrup. Cook for an additional 10 minutes.
- Once slightly cooled, fill individual corn tortillas.
- Additional toppings: Chopped cilantro, avocado, or hot sauce.
- Serving Size:
- Calories: 316
- Sugar: 7.5 g
- Sodium: 559.4 mg
- Fat: 7.4 g
- Saturated Fat: 2.7 g
- Carbohydrates: 53.2 g
- Fiber: 9.1 g
- Protein: 13.3 g
- Cholesterol: 0 mg