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Lentil Tacos
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5 from 1 vote

Fat-Free Lentil Tacos

Nutrition information includes tortilla and filling
Prep Time20 mins
Cook Time35 mins
Total Time55 mins
Course: Main
Cuisine: Mexican
Servings: 8 tacos
Calories: 160kcal


  • For lentil filling:
  • 1 cup whole brown lentils . Wash and drain the lentils. French puy lentils would work great too
  • 1 onion, finely chopped
  • 4-6 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1/2 habanero pepper, deseeded and minced (habanero is one of the spiciest peppers out there, so reduce the amount to a quarter or an eight of a pepper if you can't stand too much heat)
  • 2 tsp cumin powder
  • 2 tsp thyme, minced
  • 1/2 cup cilantro, minced
  • 1/4 cup garlic chives, optional, minced
  • Salt to taste
  • For the flour tortilla:
  • 1 cup whole-wheat flour, use durum flour if you can --it makes softer tortillas
  • 1/2 tsp salt
  • Water


  • Make the tortilla filling:
  • Heat a pan over medium-high heat.
  • Add the chopped onions to the pan with a couple of tablespoons of water and 1/4 tsp 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 1/2 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 garlic chives.
  • Make the tortillas:
  • Mix the flour and salt and using enough water, knead to a stiff dough.
  • Let the dough rest at least 30 minutes before using.
  • To make the tortillas, divide the dough into eight pieces and roll each into a smooth ball in the palms of your hands.
  • Roll into thin circles about 5-6 inches in diameter.
  • Heat a cast-iron or non-stick griddle, place a tortilla on it, and cook until brown spots appear on the underside and the tortilla starts to puff up.
  • Flip over and cook until brown spots appear on the other side.
  • Remove to a container lined with a cloth kitchen towel and cover with another kitchen towel to keep the tortilla moist and fresh while you make the other tortilas.
  • To serve, place the filling in the center of the tortilla, garnish with roasted red and yellow pepper and salsa, like I did, or with just about any topping you love. Avocados, just plain chopped up or as guacamole, would be perfect here. Or, ever better, try it with my fat-free guacamole. Mango salsa would be divine.


Calories: 160kcal | Protein: 8.5g | Fiber: 8.7g | Sugar: 2.1g