Lentil Tacos

     Lentils are fast becoming my own personal super food.  Not only do they taste amazing, but they are inexpensive.    I bought a 16 ounce bag for $1.59 and can make 3-4 batches of the lentil taco recipe below.   These pea sized morsels of protein are low in fat and cholesterol, high in fiber, and have become a staple  in my kitchen.   Lentils are also a good source of iron and folate.  

    My husband and I have been blessed with an adventurous eater who will always try something new.  That doesn’t mean she’ll like it, but she loves this recipe in a quesadilla.  I prefer this mix on a taco salad, while hubby prefers hard shell tacos,or burritos.  The texture is very hearty and mimics ground beef.  I have not made beef tacos since trying the recipe and make it about once a week.    You have to try this recipe. 

 

 

 

 Lentil Tacos

(adapted from allrecipes.com)

• 1 cup finely chopped onion
• 1 garlic clove, minced
• 1 cup dried lentils, rinsed. (It may not look like a lot but they really plump up)
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 2 1/2 cups water (original recipe calls for chicken broth, I use water to lower the sodium content.  1 cup of chicken broth has over 800 mg of sodium)
• 1 cup salsa

**Toppings of your choice:  shredded lettuce, fresh tomato, cheese, sour cream, black olives, taco shells, flour tortillas

Directions

1. In a large non-skillet, saute the onion and garlic until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute. Add water; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly.
2. Stir in salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, cheese and sour cream.

Nutrition information for 1/4 cup lentils: ~ 120 calories, 10 grams protein, 11 grams fiber, < 1 gram fat.

Sodium free taco seasoning mix

I’ve never found a taco seasoning packet that I really liked. They are all so salty to me and if you purchase them a lot it gets expensive. I found this taco seasoning mix on allrecipes.com. If you have a moderately stocked spice cabinet you should have all the seasonings in your home. It’s sodium and gluten free.

Taco Seasoning Mix:
1 Tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon dried minced onion (onion powder can be used instead)
1/4 teaspoon crushed red pepper (I omit this if I want a milder spice blend)
1/4 teaspoon oregano
1/2 teaspoon paprika
1 1/2 teaspoons of cumin

Enjoy.