Lentil Taco Bowl Recipe

by Natalie

my lentil creation

I love tacos and enjoy experimenting with all sorts of taco recipes. Lentils are used as the filling in this recipe. They make a great meat substitute because they are high in protein, fiber, vitamins and minerals. Besides the nutritional value of lentils, they taste great!

Although the lentils will not taste like meat, I think even meat-eaters would like this recipe.

I must say that I didn’t come up with this recipe completely on my own. I based this recipe off of one I found over at Allrecipes.com.

A Quick Bit About Lentils

Lentils are legumes, and therefore are grouped in the same category as beans.

There are three different kinds of lentils that I am aware of: green, brown and red. Brown lentils are found in most grocery stores. They will soften with cooking but still hold their shape. Red and green lentils are usually found in health food stores or specialty stores. Green lentils, also known as French lentils, don’t soften as much with cooking. On the other hand, red lentils become very soft with cooking and will loose their shape. I have used both brown and red lentils with this recipe. Both work well. If you are going to eat the lentils rolled up in the taco, I recommend brown lentils because the red lentils will be too soupy.

Lentils are packed with nutrition and are a good food to consume on a plant based diet.

One cup of cooked lentils has 230 calories, 18 grams of protein, 1 gram of fat, and 16 grams of fiber! They are high in the minerals folate, iron, phosphorus and potassium.

Lentil Taco Bowl Recipe

Serves 4

Filling:

  • 1 small onion chopped
  • 2 garlic cloves minced
  • 2 tsp olive oil
  • 1 Tbs chili powder
  • 1 cup lentils rinsed
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1/4 tsp paprika
  • 2.5 cups broth or water
  • juice from 1/2 lime

Toppings

  • shredded lettuce
  • chopped avocado
  • salsa
  • shredded cheese (optional)
  • chopped cilantro
  • crisp corn tortillas broken into pieces

Directions

Heat oil in large skillet over medium heat. Add onion and chili powder, sautee for 3-4 minutes. Add garlic and stir around pot for 15 seconds or so, until aromatic. Add the lentils and remaining spices. Stir around until coated in the spices. Add the broth or water and bring to a boil. Reduce heat, cover and simmer for 30 minutes. Uncover and cook 5 more minutes. Stir in lime juice. Spoon lentils into bowls and top with desired ingredients.

Notes

I suggested using crisp corn tortillas vs tortilla chips. You can use tortilla chips, it’s just a bit healthier to use the homemade crisps. To make the crisps all you have to do is put whole corn tortillas under the broiler. Broil for 2 minutes on each side, cool, and break into pieces. Keep your eye on the tortillas so they don’t burn in the broiler. You will know when they are done because they feel crispy and break easily into pieces. Your broiler may require more or less time.

Let me know what you think!

~Natalie

 

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