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Lentil Tacos

Title: Lentil Tacos


Lentil Taco Recipe

Servings 4 | Calories per serving 450 - 550

Ingredients

1 cup Walnuts (finely chopped)

1/2 of a Yellow Onion, diced

1 tablespoon Soy Sauce

1/4 cup Tomato Paste

1/4 cup Vegetable Broth (okay to substitute with water)

2 Garlic Cloves, minced or finely chopped

1 teaspoon Cumin

1/2 teaspoon Paprika

1 cup Dry Lentils (or a 15 oz can of pre-cooked lentils)

1/2 teaspoon Oregano

3/4 teaspoon Chili Powder

1/4 cup Fresh Cilantro (chopped)

1 Lime (to garnish the dish, squeeze the lime on top)

1 tablespoon Grape Seed Oil

1 Ripe Avocado

4 soft taco shells (corn or flour)


Recipe Instructions

  1. Preheat the oven to 400ºF, or use a large nonstick skillet. We'll bake the completed tacos in the oven to make them extra crispy once we've made the "meat".

  2. Boil the lentils is water until tender (about 15-20 minutes) or use a 15 oz can of pre-cooked lentils (drain and rinse them).

  3. On the stove top, in a large pan, heat the grape seed oil over medium-high heat. Make sure to measure the oil as it's easy to use too much. Add the onion and garlic and cook for about 3 minutes.

  4. Add the cooked lentils, cumin, paprika, oregano, chili powder and tomato paste. Stir often. Cook for an additional 2 minutes.

  5. Add in the soy sauce and vegetable broth. Reduce to low heat and cook for about 4 minutes, or until the mixture thickens. Add more liquid if needed. Remove from heat. This is the "taco meat".

  6. Optional: Use an oil pump or spray to lightly coat the taco shells if desired. Place the shells on a lined baking sheet or a non-stick oven-safe pan.

  7. Place the walnut/lentil "meat" in the taco shells. If using soft tortillas, place a second baking sheet on top to keep the shells closed while baking.

  8. Bake the tortillas on the middle rack. Remove the top baking sheet after 10 minutes, and flip the tortillas over. Bake for about 10 minutes more, or until the desired crispiness.

  9. Top with 1/4 of an avocado per person, a fresh squeeze of lime and cilantro. Pair with non-starchy vegetables to round out the plate.



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This is not medical advice

The Veggie Press (the Lifestyle Medicine Maine Blog) is not medical advice. The following information are meant for entertainment and education purposes only and should not be used to diagnose or treat any medical condition nor should they be used as a substitute for medical advice from a qualified, board-certified practicing clinician. Always consult your health care provider before making changes to your diet and/or lifestyle.

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