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Lentil Tacos

Lentil Tacos

79 Ratings
79 Ratings
Recipe Image
MyPlate Kitchen
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)
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 - data is not available
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 3 ounces

Write a review

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
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025