Lentil Tacos

79 Ratings

Makes: 6 servings

Total Cost: $$$$

Lentils and raisins are an surprising and delicious duo in these sweet and savory tacos. Green peppers add extra flavor and texture. Enjoy with a tossed salad on the side.

Ingredients

1 1/2 cups dry lentils (sorted and rinsed)
4 cups water
1/2 green pepper (chopped)
4 cloves garlic (minced)
hot pepper flakes (1/2 teaspoon, optional)
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon basil
2/3 cup tomato paste
1/4 cup raisins (optional)

Directions

1. Cook lentils in 3 cups water for 10 minutes.

2. Add remaining ingredients and simmer for 30 minutes
(Add more water if necessary).

3. Serve with corn tortillas. Can also be served over rice or noodles.

Notes

Alternate seasoning: 2 Tablespoons taco seasoning instead of the other spices.

Learn more about:

Source:

Washington State WIC Program

Nutrition Information

Serving Size: 1/6 of recipe (281g)

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Nutrients	Amount
Total Calories	189
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	57 mg
Carbohydrates	34 g
Dietary Fiber	12 g
Total Sugars	6 g
Added Sugars included	0 g
Protein	14 g
Vitamin D	0 mcg
Calcium	53 mg
Iron	6 mg
Potassium	843 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	189
Total Fat	1 g
Saturated Fat	0 g
Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	34 g
Dietary Fiber	12 g
Total Sugars	6 g
Added Sugars included	0 g
Protein	14 g
Minerals
Calcium	53 mg
Potassium	843 mg
Sodium	57 mg
Copper	486 mcg
Iron	6 mg
Magnesium	67 mg
Phosphorus	276 mg
Selenium	6 mcg
Zinc	2 mg
Vitamins
Vitamin A	32 mcg RAE
Vitamin B6	0.4 mg
Vitamin B12	0 mcg
Vitamin C	20 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	9 mcg
Folate	250 mcg DFE
Thiamin	0.3 mg
Riboflavin	0.2 mg
Niacin	2 mg
Choline	57 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Vegetables	1 cups
	Protein Foods	3 ounces

When I made this recipe a second time, I took out the spices and used Taco Seasoning Mix. We added fresh lettuce and tomatoes, as well as some shredded cheddar cheese. Leftover lentils were used in a version of a taco salad.

09/23/09