BBQ Lentil Sandwich

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The aroma of BBQ sauce while cooking is absolutely mouth-watering! Satisfying on both a hot summer day (think sunny day picnics and family get togethers) while comforting and warming on a cold winter evening. This flavorful BBQ Lentil Sandwich recipe will hit the spot no matter what season — comfort food that’s also nutritious!

This flavorful plant-based filling is great as a burger, sandwich, or as an open-faced sandwich on artisan bread.

BBQ Sauces to avoid

When choosing a BBQ sauce from the store don’t just shop by the pretty labels, flip the jars over and read the ingredient list. If you see high fructose corn syrup listed, put it right back on the shelf.

High fructose corn syrup is a common ingredient in BBQ sauce (and sadly, many grocery store products in general) and has been linked to an array of health problems. Some of which include: insulin resistance which can result in type 2 diabetes, inflammation, obesity, increased fatty liver, heart disease, and cancer.

Always read labels and avoid High Fructose Corn Syrup like the plague! Your body will thank you.

Why lentils?

Lentils have the highest antioxidant content among legumes and provide that hearty texture that make this sandwich come to life! One cup of cooked lentils are packed with:

Protein: 17.9 grams
Fiber: 15.6 grams

% of the recommended daily intake:

Folate: 90%
Manganese: 49%
Iron: 37%
Phosphorous: 36%
Copper: 25%
Thiamine: 22%
Potassium: 21%
Magnesium: 18%
Vitamin B6: 18%
Zinc: 17%¹

Pretty incredible, right? As you can see, lentils are one of the most nutritional legumes. What else tops the list? After lentils, chickpeas aren’t far behind, trailed by small red beans and black beans.²

What is the healthiest color of lentil? Red! But eating any type of lentil deserves a gold star.

Lentils have anti-inflammatory properties, anti-cancer, anti-diabetic and neuroprotective effects. Lentils can help lower cholesterol and protect against osteoporosis. They are also a source of prebiotics; don’t forget that gut health is vital for overall health!³

Have you ever heard of “The Lentil Effect”? Lentils will moderate blood sugar levels not just at the meal they were eaten, but for hours later and even the following day!

BBQ with ginger?

Ginger root doesn’t have to be limited to Asian dishes, it’s actually very versatile and can add a lot of amazing flavor! Ginger is incredibly healthy and contains antioxidants, as well as having antibacterial and anti-inflammatory effects. Ginger has been studied for its pain-reducing properties with migraines, it can aid with nausea, relieve indigestion, and may also help with premenstrual symptoms.

Want make your own BBQ sauce?

Try my Tangy BBQ sauce recipe!

New to cooking with turmeric?

You can find turmeric root in the produce section; I usually always find it near the mushrooms. It looks similar to ginger root but the curcumin it contains provides a brilliant orange color when you cut into it. No fresh root at your local grocery store? You can also use dried turmeric in the spice section!

Turmeric has powerful anti-inflammatory and antioxidant properties! The curcumin in turmeric has been studied in its effects of cancer prevention and treatment. Our bodies don’t easily absorb curcumin, though. Always pair turmeric with fresh ground black pepper! The piperine in black pepper increases the bioavailability of curcumin by up to 2,000%!⁴ A source of fat can also help with absorption. Cue the avocado!

Turmeric will stain surfaces, so know your cutting board may have a yellow hue where you chop it. It will turn your fingers a little yellow but it washes off easily with soap and water. Just don’t wear your favorite clothes.