Vegan Lentil Tacos
These Oil-Free Lentil Tacos -- loaded with the most delicious onions, tomatoes and brown lentils over a whole-wheat tortilla -- are the best you will ever taste, and with just 160 calories per serving, and nearly 9 grams of protein, they are guilt-free.
Servings: 8 tacos
Calories: 192kcal
Ingredients
- 1 cup dried brown lentils (puy lentils are good here too)
- 1 onion (finely chopped)
- 4-6 cloves garlic, (minced)
- 2 medium tomatoes (diced)
- 1 jalapeno pepper (minced. Deseed for less heat. I also love habanero peppers in here but if using habanero use no more than ¼th or ½ and deseed)
- 2 teaspoon ground cumin
- 2 teaspoon thyme (minced)
- ½ cup cilantro (minced)
- ¼ cup chives (optional, minced)
- 8 flour tortillas (flour tortillas preferred here but corn are fine if you are gluten-free)
For serving
- Salsa
- Guacamole
Instructions
- Heat a pan over medium-high heat.
- Add the chopped onions to the pan with a couple of tablespoons of water and ¼ teaspoon of salt.
- Saute, stirring frequently, until the onions soften, about five minutes. If the onions dry and start to stick, add more water, a couple of tablespoons at a time.
- Add the minced garlic and saute another minute.
- Add the tomatoes, cumin powder, habanero pepper, cilantro and thyme.
- Stir well, cover with a lid and let it cook, stirring occasionally, until the tomatoes have broken down. This should take 7-8 minutes.
- Add the washed lentils and stir well to mix. Add enough water to cover the lentils.
- Bring the lentils to a boil, turn down the heat to a simmer, and let the lentils cooked until they are really tender but still holding their shape. Add more water, no more than ½ cup at a time, if the mixture dries up before the lentils are fully cooked. But don't add too much because you want the lentil filling to be quite dry.
- Once the lentils are cooked, continue to saute them on medium heat until the mixture is quite dry and there is no visible liquid.
- Add salt and mix well.
- Remove to a bowl and garnish with chives.
- To assemble the tortilla, place a couple of tablespoons of the filling in the center of a tortilla, top with salsa and guacamole.
Nutrition
Serving: 1taco | Calories: 192kcal | Carbohydrates: 33g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Sodium: 211mg | Potassium: 399mg | Fiber: 9g | Sugar: 3g | Vitamin A: 437IU | Vitamin C: 11mg | Calcium: 63mg | Iron: 3mg