Lentil Tacos

Lentil Tacos
Staff Writer

Valerie Rice

This easy taco recipe appeals to the vegetarians of the group. Lentils are cooked with bell pepper, carrot, and celery to give them an extra-meaty texture.

6
Servings
130
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1  Teaspoon  cumin seeds
  • 1/2  large red bell pepper, roughly chopped
  • large carrot, roughly chopped
  • large celery stalk, roughly chopped
  • 1/2  yellow onion, roughly chopped
  • One  14.28-ounce can San Marzano tomatoes
  • 3  Tablespoons  extra-virgin olive oil
  • bay leaf
  • cloves garlic, minced
  • 1  Tablespoon  kosher salt
  • 1/4  Teaspoon  smoked paprika
  • 1/4  Teaspoon  red pepper flakes
  • 1 1/2  Cup  green lentils
  • 2  Cups  water
  • Tortilla and taco garnishes, for serving

Directions

Toast the cumin seeds quickly in a dry pan and then grind in a mortar and pestle, a spice blender, or food processor. Put the red bell pepper, carrot, celery, and onion in food processor or use a box grater and process until fine. After you’ve removed the vegetables from your food processor, add the can of tomatoes, pulse a few times, and reserve.

Add the olive oil and the bay leaf in a large Dutch oven on medium-high heat, until the bay leaf sizzles. Add the grated mixture to the pan and cook for about 15 minutes. Continue stirring at regular intervals. If the pan gets too dark, add a little bit of water and scrape the brown bits off the bottom.

After about 15 minutes add the garlic, cumin, salt, smoked paprika, and the red pepper chile flakes. Stir to combine. Add the tomato purée, lentils, and 2 cups of water. Bring to boil and reduce to simmer. Cover for about 1 hour, or at least until lentils are tender. Serve in tortillas with desired garnishes.

Nutritional Facts

Total Fat
9g
13%
Sugar
2g
2%
Saturated Fat
1g
4%
Carbohydrate, by difference
11g
8%
Protein
2g
4%
Vitamin A, RAE
99µg
14%
Vitamin C, total ascorbic acid
38mg
51%
Vitamin K (phylloquinone)
11µg
12%
Calcium, Ca
59mg
6%
Choline, total
7mg
2%
Fiber, total dietary
2g
8%
Folate, total
38µg
10%
Iron, Fe
4mg
22%
Magnesium, Mg
25mg
8%
Niacin
2mg
14%
Phosphorus, P
62mg
9%
Selenium, Se
4µg
7%
Sodium, Na
177mg
12%
Water
104g
4%
Zinc, Zn
1mg
13%

Lentil Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Lentil Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.