| Fast Prep | Make Ahead | dump and go

bbq veggie joes

prep: 15 minutes | cook: 45 minutes | MAKES: 16 servings (1 sandwich each)

• 2 14.5-oz. cans vegetable or chicken broth
• 8 oz. portobello or cremini mushrooms, chopped (3 cups)
• 1 15-oz. can tomato sauce
• 1 cup chopped carrots
• ⅔ cup dried lentils, rinsed and drained
• ⅔ cup uncooked regular brown rice
• ½ cup chopped onion
• 3 Tbsp. cider vinegar
• 2 Tbsp. packed brown sugar
• 2 Tbsp. yellow mustard
• ½ tsp. salt
• 1 clove garlic, minced
• ¼ to ½ tsp. cayenne pepper
• 16 whole wheat hamburger buns or French-style rolls, split and toasted
• Toppings such as chopped red onion, sliced pickles, chopped tomato, and/or coarsely shredded iceberg lettuce

1. In a 3- to 4-qt. pot combine the first 13 ingredients (through cayenne pepper). Bring to boiling; reduce heat. Simmer, covered, 45 to 50 minutes or until lentils and rice are tender, stirring occasionally.

2. Use a slotted spoon to spoon remaining mixture onto buns. Add desired toppings.

TO MAKE AHEAD: Place mixture in a storage container. Cover and chill up to 3 days or freeze up to 3 months. To serve, thaw in refrigerator overnight, if frozen. Transfer mixture to a medium saucepan; cover and bring to simmering over low heat, stirring ocassionally. If necessary, add water to make desired consistency.

PER SERVING: 313 cal., 3 g fat (1 g sat. fat), 0 mg chol., 863 mg sodium, 60 g carb., 4 g fiber, 7 g sugars, 11 g pro.