Spiced Lentil Tacos

Gluten Free
Popular
Health score
18%
Spiced Lentil Tacos
45 min.
4
434kcal

Suggestions


Are you ready to spice up your lunch or dinner with a delicious and nutritious twist? Look no further than these Spiced Lentil Tacos! Perfectly gluten-free and packed with flavor, this recipe is not only popular among food lovers but also a fantastic way to enjoy a hearty meal without the guilt. With just 45 minutes of your time, you can whip up a delightful dish that serves four, making it ideal for family gatherings or a cozy dinner with friends.

Imagine the rich, smoky flavor of chipotle chiles mingling with tender brown lentils, all enveloped in a warm taco shell. Each bite is a delightful explosion of taste, complemented by fresh toppings like crisp lettuce, juicy tomatoes, and creamy reduced-fat sour cream. Not only are these tacos satisfying, but they also provide a balanced caloric breakdown, with 17.45% of your calories coming from protein, 22.15% from healthy fats, and 60.4% from wholesome carbohydrates.

Whether you're a seasoned chef or a cooking novice, this recipe is straightforward and rewarding. Gather your ingredients, heat up your skillet, and let the aromas fill your kitchen as you create a meal that everyone will love. Dive into the world of plant-based goodness with these Spiced Lentil Tacos, and enjoy a dish that’s as good for your taste buds as it is for your health!

Ingredients

  • teaspoons chiles in adobo sauce 
  •  chipotle chile in adobo sauce finely chopped for less heat (use half )
  • cup brown lentils dried rinsed
  • clove garlic chopped
  • 1.3 cups lettuce shredded
  • 0.5 cup cheddar shredded reduced-fat (2 percent)
  • tablespoon olive oil 
  • cup onion finely chopped
  • 0.5 teaspoon salt 
  • 0.5 cup cup heavy whipping cream fat-free sour
  • 2.3 ounce taco seasoning 
  •  taco shells 
  • cup tomatoes chopped
  • 2.5 cups vegetable broth 

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Heat oil in large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes.
  2. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute.
  3. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes.
  4. Mix sour cream, chile and adobo sauce in a bowl. Uncover lentils and cook until mixture thickens, 6 to 8 minutes. Mash with a rubber spatula. Spoon 1/4 cup lentil mixture into each taco shell. Top with 2 heaping teaspoons sour cream mixture, lettuce, tomato and cheese.
  5. Self

Nutrition Facts

Calories434kcal
Protein17.45%
Fat22.15%
Carbs60.4%

Properties

Glycemic Index
66.15
Glycemic Load
15.01
Inflammation Score
-9
Nutrition Score
24.656087153632%

Flavonoids

Catechin
0.17mg
Naringenin
0.25mg
Apigenin
0.04mg
Luteolin
0.02mg
Isorhamnetin
2mg
Kaempferol
0.33mg
Myricetin
0.09mg
Quercetin
8.67mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:433.9kcal
21.7%
Fat:10.9g
16.77%
Saturated Fat:2.98g
18.62%
Carbohydrates:66.88g
22.29%
Net Carbohydrates:45.81g
16.66%
Sugar:9.19g
10.21%
Cholesterol:5.55mg
1.85%
Sodium:2807.13mg
122.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.32g
38.64%
Fiber:21.07g
84.26%
Folate:271.16µg
67.79%
Vitamin A:2363.92IU
47.28%
Manganese:0.91mg
45.58%
Phosphorus:395.21mg
39.52%
Vitamin B1:0.53mg
35.2%
Iron:5.63mg
31.28%
Magnesium:94.06mg
23.51%
Vitamin C:18.36mg
22.25%
Zinc:3.26mg
21.75%
Potassium:746.44mg
21.33%
Vitamin B6:0.42mg
20.83%
Calcium:167.06mg
16.71%
Copper:0.33mg
16.51%
Vitamin K:15.39µg
14.65%
Selenium:9.11µg
13.02%
Vitamin B2:0.22mg
12.94%
Vitamin B5:1.16mg
11.6%
Vitamin B3:2.04mg
10.19%
Vitamin E:1.23mg
8.21%
Vitamin B12:0.16µg
2.59%
Source:Epicurious