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
142
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Teaspoon cumin seeds
  • 1/2 large red bell pepper, roughly chopped
  • 1 large carrot, roughly chopped
  • 1 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
  • 1 bay leaf
  • 2 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
1g
1%
Saturated Fat
7g
29%
Cholesterol
6mg
2%
Carbohydrate, by difference
11g
8%
Protein
4g
9%
Vitamin A, RAE
102µg
15%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
8µg
9%
Calcium, Ca
76mg
8%
Choline, total
3mg
1%
Fiber, total dietary
2g
8%
Fluoride, F
1µg
0%
Folate, total
44µg
11%
Iron, Fe
4mg
22%
Magnesium, Mg
31mg
10%
Niacin
3mg
21%
Phosphorus, P
87mg
12%
Selenium, Se
5µg
9%
Sodium, Na
63mg
4%
Water
102g
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.