Description
Lentil tacos are a delicious, hearty, and healthy plant-based alternative to traditional tacos. Packed with protein, fiber, and flavor, these tacos are perfect for a weeknight meal or a fun dinner party. The lentils provide a satisfying texture that mimics ground meat, while the combination of spices creates a deliciously bold flavor.
Ingredients
1 teaspoon canola oil
1 medium onion, finely chopped
1 garlic clove, minced
1 cup dried lentils, rinsed
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
2–1/2 cups vegetable or reduced-sodium chicken broth
1 cup salsa
12 taco shells
1–1/2 cups shredded lettuce
1 cup chopped fresh tomatoes
1–1/2 cups shredded reduced-fat cheddar cheese
6 tablespoons fat-free sour cream
Instructions
- In a large nonstick skillet, heat the canola oil over medium heat. Add the chopped onion and minced garlic, cooking until tender.
- Stir in the lentils and season with chili powder, cumin, and oregano. Cook for 1 minute, stirring to combine the spices with the lentils.
- Pour in the vegetable or chicken broth and bring the mixture to a boil. Reduce the heat and let it simmer, covered, for 25-30 minutes or until the lentils are tender.
- Uncover the skillet and cook for an additional 6-8 minutes, stirring occasionally, until the mixture thickens.
- Slightly mash the lentils with a spoon or potato masher, then stir in the salsa. Heat through.
- To assemble, spoon the lentil mixture into the taco shells and top with shredded lettuce, chopped tomatoes, cheese, and fat-free sour cream.
Notes
- Vegan Option: Skip the shredded cheddar cheese and sour cream, and opt for a dairy-free cheese or avocado instead.
- Spicy Kick: Add chopped jalapeños or a dash of hot sauce to the lentil mixture for extra heat.
- Add More Veggies: Feel free to add additional vegetables like bell peppers, corn, or zucchini to the lentil mixture for extra flavor and nutrients.
- Prep Time: 10 minutes
- Cook Time: 35-40 minutes
- Category: Main Dish
- Method: Simmering
- Cuisine: Mexican
Nutrition
- Serving Size: 1 taco
- Calories: 220 kcal
- Sugar: 5 g
- Sodium: 380 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 5 mg
