5 from 1 vote
Lentil Tacos
Fat-Free Lentil Tacos
Prep Time
20 mins
Cook Time
35 mins
Total Time
55 mins
Nutrition information includes tortilla and filling
Course: Main
Cuisine: Mexican
Servings: 8 tacos
Calories: 160 kcal
Author: Vaishali
  • 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
  1. Make the tortilla filling:
  2. Heat a pan over medium-high heat.
  3. Add the chopped onions to the pan with a couple of tablespoons of water and 1/4 tsp of salt.
  4. 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.
  5. Add the minced garlic and saute another minute.
  6. Add the tomatoes, cumin powder, habanero pepper, cilantro and thyme.
  7. Stir well, cover with a lid and let it cook, stirring occasionally, until the tomatoes have broken down. This should take 7-8 minutes.
  8. Add the washed lentils and stir well to mix. Add enough water to cover the lentils.
  9. 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.
  10. Once the lentils are cooked, continue to saute them on medium heat until the mixture is quite dry and there is no visible liquid.
  11. Add salt and mix well.
  12. Remove to a bowl and garnish with garlic chives.
  13. Make the tortillas:
  14. Mix the flour and salt and using enough water, knead to a stiff dough.
  15. Let the dough rest at least 30 minutes before using.
  16. To make the tortillas, divide the dough into eight pieces and roll each into a smooth ball in the palms of your hands.
  17. Roll into thin circles about 5-6 inches in diameter.
  18. 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.
  19. Flip over and cook until brown spots appear on the other side.
  20. 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.
  21. 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.
Nutrition Facts
Fat-Free Lentil Tacos
Amount Per Serving
Calories 160
% Daily Value*
Dietary Fiber 8.7g 35%
Sugars 2.1g
Protein 8.5g 17%
* Percent Daily Values are based on a 2000 calorie diet.