Peruvian Rice and Lentils (Tacu Tacu)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Peruvian Rice and Lentils (Tacu Tacu)
45 min.
8
271kcal

Suggestions


Discover the vibrant and flavorful world of Peruvian cuisine with our delicious Rice and Lentils, also known as Tacu Tacu. This hearty dish is not only vegetarian, vegan, and gluten-free, but also packed with nutrients, making it an excellent choice for anyone looking to indulge in a wholesome meal. With a preparation time of just 45 minutes, you can easily whip up this satisfying dish for a gathering of up to 8 people, perfect for antipasti, starters, or as a unique appetizer.

The star of this recipe is the unique blend of brown lentils and long-grain white rice, harmoniously seasoned with rich ají amarillo or ají mirasol paste, infusing every bite with a delightful kick. The combination of sautéed red onions and garlic elevates the flavors, providing a wonderful aroma as you cook. The final touch is the golden-brown crust that forms during frying, creating a wonderful contrast in texture that will have your guests coming back for seconds.

Not only is this dish perfect for satisfying your taste buds, but it also offers a healthy caloric profile with only 271 calories per serving, allowing you to relish every bite guilt-free. So gather your ingredients and embark on a culinary adventure that showcases the essence of Peruvian comfort food. Enjoy Tacu Tacu as a fulfilling meal that's sure to impress family and friends alike!

Ingredients

  • tablespoon ají mirasol paste (sometimes labeled "crema")
  • ounces brown lentils dried
  • teaspoons garlic divided finely chopped
  • small onion red finely chopped
  • tablespoons vegetable oil divided
  • 7.3 cups water divided
  • cup rice long-grain white

Equipment

  • bowl
  • frying pan
  • sauce pan
  • spatula

Directions

  1. Bring lentils, 5 cups water, and 1/2 teaspoon salt to a boil in a heavy medium saucepan, then simmer, uncovered, until lentils are just tender, 12 to 25 minutes (depending on age of lentils).
  2. Drain, then transfer to a large bowl.
  3. Meanwhile, cook 1 teaspoon garlic in 1tablespoon oil in another heavy medium saucepan over medium heat, stirring, 1 minute.
  4. Add rice and cook, stirring, 1 minute.
  5. Add remaining 2 1/4 cups water and 1 teaspoon salt and bring to a boil, then cook, covered, over low heat 20 minutes.
  6. Remove from heat and let stand, covered, 10 minutes. Stir rice from top to bottom with a rubber spatula, then stir into lentils.
  7. While rice stands, sautéonion and remaining teaspoon garlic in 1 tablespoon oil in a 12-inch heavy nonstick skillet over medium-high heat until onion is golden, 3 to 5 minutes. Stir in chile paste and cook, stirring, 1 minute. Stir onion mixture into rice mixture.
  8. Heat remaining 1/4 cup oil in skillet over medium heat until hot.
  9. Add rice mixture and fry, gently flattening with a spatula, until a golden-brown crust forms on underside, about 3 minutes. Stir rice and fry, flattening it, until a crust forms on underside again, about 3 minutes more. Repeat frying and stirring until bits of crust are dispersed throughout, about 9 minutes more (about 15 minutes total frying time).
  10. Concha y Toro Terrunyo
  11. Casablanca Valley Sauvignon Blanc '07
  12. Rice and lentils can be made (but not fried) 1 day ahead and chilled.

Nutrition Facts

Calories271kcal
Protein12.25%
Fat35.34%
Carbs52.41%

Properties

Glycemic Index
17.85
Glycemic Load
13.29
Inflammation Score
-4
Nutrition Score
10.604782551527%

Flavonoids

Catechin
0.09mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
2.8mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:270.84kcal
13.54%
Fat:10.64g
16.37%
Saturated Fat:1.64g
10.27%
Carbohydrates:35.5g
11.83%
Net Carbohydrates:27.37g
9.95%
Sugar:1.3g
1.45%
Cholesterol:0mg
0%
Sodium:14.44mg
0.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.3g
16.6%
Fiber:8.13g
32.5%
Folate:123.5µg
30.88%
Manganese:0.61mg
30.59%
Vitamin K:20.11µg
19.16%
Vitamin B1:0.24mg
16.16%
Phosphorus:144.64mg
14.46%
Iron:2.12mg
11.75%
Copper:0.22mg
11.21%
Vitamin B6:0.2mg
10.04%
Magnesium:39.99mg
10%
Zinc:1.49mg
9.96%
Potassium:293.97mg
8.4%
Selenium:5.75µg
8.21%
Vitamin B5:0.79mg
7.87%
Vitamin E:0.99mg
6.6%
Vitamin B3:1.07mg
5.35%
Vitamin B2:0.07mg
4.09%
Vitamin C:2.66mg
3.23%
Calcium:31.72mg
3.17%
Source:Epicurious