Chickpea Sloppy Joes are a wholesome, plant-based twist on the classic American comfort food. Instead of ground beef, this version uses mashed chickpeas simmered in a tangy, smoky, and slightly sweet tomato-based sauce. Served on toasted buns, these sloppy joes are satisfying, messy in the best way, and perfect for weeknight dinners or casual gatherings.
Why You’ll Love This Recipe
- Plant-based and packed with protein
- Quick and easy to make in under 30 minutes
- Made with pantry staples
- Kid-friendly and meal prep-friendly
- A satisfying meatless alternative
- Deliciously messy and comforting
- Easy to double for crowds
- Customizable with toppings and sides
- Naturally dairy-free and can be made gluten-free
- Great for leftovers
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Canned chickpeas, drained and rinsed
- Olive oil
- Yellow onion, diced
- Green bell pepper, diced
- Garlic cloves, minced
- Tomato paste
- Ketchup
- Dijon mustard
- Soy sauce or tamari
- Maple syrup or brown sugar
- Smoked paprika
- Chili powder
- Salt and black pepper
- Water or vegetable broth
- Burger buns (gluten-free if needed)
Directions
- Heat olive oil in a skillet over medium heat.
- Add diced onion and bell pepper, cooking until softened, about 5–7 minutes.
- Stir in garlic and cook for another 30 seconds until fragrant.
- Add chickpeas and use a fork or potato masher to partially mash them in the pan.
- Stir in tomato paste, ketchup, mustard, soy sauce, maple syrup, paprika, chili powder, salt, and pepper.
- Pour in water or broth to loosen the mixture. Simmer for 8–10 minutes, stirring occasionally, until thickened.
- Toast the buns if desired, then spoon the sloppy joe mixture onto the bottom halves.
- Top with any extras like slaw, pickles, or avocado, and serve.
Servings and timing
This recipe serves 4 people.
Total time: about 25 minutes
- Prep time: 10 minutes
- Cook time: 15 minutes
Variations
- Add shredded carrots or zucchini for extra veggies
- Make it spicy with hot sauce or diced jalapeños
- Serve over baked potatoes or rice instead of buns
- Use barbecue sauce instead of ketchup for a smoky twist
- Add vegan cheese on top for extra richness
- Try with black beans or lentils in place of chickpeas
- Make open-faced sliders on toasted baguette slices
storage/reheating
Let leftovers cool before storing.
- Refrigerator: Store in an airtight container for up to 4 days
- Freezer: Freeze the filling (not the buns) for up to 2 months
- Reheating: Reheat on the stovetop over medium heat or microwave in 30-second intervals, stirring between each
FAQs
Can I use dried chickpeas instead of canned?
Yes, just cook them first. You’ll need about 1.5 cups of cooked chickpeas to replace a 15-ounce can.
Is this recipe vegan?
Yes, all the ingredients are plant-based.
Are chickpea sloppy joes gluten-free?
They can be—just use gluten-free buns and tamari instead of soy sauce.
Can I make this ahead of time?
Yes, the filling can be made 2–3 days in advance and stored in the fridge.
What toppings go well with sloppy joes?
Try shredded lettuce, coleslaw, pickles, avocado, or vegan cheese.
Can I use another bean?
Absolutely—try black beans, white beans, or lentils for variation.
How can I thicken the mixture?
Let it simmer uncovered, or mash more of the chickpeas to absorb excess liquid.
What should I serve with these?
Sweet potato fries, salad, chips, or roasted veggies all pair well.
Do chickpea sloppy joes taste like the original?
They have a similar flavor profile—tangy, smoky, and savory—without the meat.
Can kids eat this?
Yes! It’s flavorful but not too spicy, and great for messy, hands-on meals.
Conclusion
Chickpea Sloppy Joes are a delicious, satisfying plant-based version of a nostalgic classic. They’re quick to make, full of flavor, and perfect for busy weeknights or laid-back weekend meals. With hearty chickpeas and a bold, zesty sauce, this recipe is bound to become a staple in your meatless meal rotation.
PrintChickpea Sloppy Joes
These Chickpea Sloppy Joes are a fun, plant-based twist on the classic comfort food. Mashed chickpeas replace ground meat, and they’re simmered in a sweet and smoky tomato sauce that’s full of flavor. Pile the mixture onto toasted buns for an easy, satisfying weeknight meal the whole family will love—no meat required!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Ingredients
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1 tbsp olive oil
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1 small yellow onion, finely chopped
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1 small red bell pepper, diced
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2 cloves garlic, minced
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1 (15 oz) can chickpeas, drained and rinsed
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1/2 cup tomato sauce
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2 tbsp ketchup
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1 tbsp tomato paste
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1 tbsp maple syrup (or brown sugar)
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1 tbsp soy sauce or tamari
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1 tsp apple cider vinegar
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1/2 tsp smoked paprika
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1/4 tsp chili powder
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Salt and black pepper, to taste
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4 hamburger buns, toasted
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Optional toppings: sliced pickles, coleslaw, red onion, or vegan cheese
Instructions
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Heat olive oil in a skillet over medium heat. Add the chopped onion and bell pepper. Cook for 5–7 minutes until softened.
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Stir in garlic and cook for 1 more minute.
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Add chickpeas to the skillet and mash them with a fork or potato masher, leaving some chunks for texture.
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Stir in tomato sauce, ketchup, tomato paste, maple syrup, soy sauce, apple cider vinegar, smoked paprika, and chili powder. Mix well.
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Simmer for 8–10 minutes, stirring occasionally, until the sauce thickens and flavors meld. Season with salt and pepper to taste.
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Spoon the chickpea mixture onto toasted buns. Add your favorite toppings and serve warm.
Notes
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For gluten-free, use gluten-free buns and tamari instead of soy sauce.
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Add a dash of hot sauce for extra heat.
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Leftovers are great in wraps or on top of baked potatoes!