Lentil Tacos
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.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe (281g)
- Rating
- 3.48 of 5 (84 ratings)
Food groups
- Vegetables: 1 cups
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, low-sodium
- 1/4 cup raisins (optional)
Directions
- Wash hands with soap and water.
- Cook lentils in 3 cups water for 10 minutes.
- Add remaining ingredients and simmer for 30 minutes.
- Add more water if necessary.
- Serve with corn tortillas.
- Can also be served over rice or noodles.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 193.19 |
| Total Fat | 0.86 g |
| Saturated Fat | 0.12 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 35.12 g |
| Dietary Fiber | 12.64 g |
| Total Sugars | 6.43 g |
| Added Sugars included | 0 g |
| Protein | 14.17 g |
| Calcium | 54 mg |
| Potassium | 852 mg |
| Sodium | 40.96 mg |
| Copper | 1 mg |
| Iron | 6 mg |
| Magnesium | 69 mg |
| Phosphorus | 283 mg |
| Selenium | 6 mg |
| Zinc | 2 mg |
| Vitamin A | 31 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 9 mcg |
| Folate | 244 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 58 mg |
Notes
Alternate seasoning: 2 tablespoons taco seasoning instead of the other spices.
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Source
Recipe by: Washington State WIC Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/lentil-tacos. Federal works are public domain in the United States.