Lentil Tacos

Name: Lentil Tacos
Yield: 6 servings

Makes: 6 servings

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, 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.

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	193
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	41 mg
Carbohydrates	35 g
Dietary Fiber	13 g
Total Sugars	6 g
Added Sugars included	0 g
Protein	14 g
Vitamin D	0 mcg
Calcium	54 mg
Iron	6 mg
Potassium	852 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	193
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 g
Omega 3 - DHA	0 g
Cholesterol	0 mg
Carbohydrates	35 g
Dietary Fiber	13 g
Total Sugars	6 g
Added Sugars included	0 g
Protein	14 g
Minerals
Calcium	54 mg
Potassium	852 mg
Sodium	41 mg
Copper	1 mg
Iron	6 mg
Magnesium	69 mg
Phosphorus	283 mg
Selenium	6 mg
Zinc	2 mg
Vitamins
Vitamin A	31 mcg
Vitamin B6	0.4 mg
Vitamin B12	0.0 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

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Vegetables

1 cups

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