Black Lentil Tacos
These black lentil tacos have a hearty texture, are very healthy and high in protein, vitamins and minerals. They're delicious topped with sliced avocado, guacamole, salsa or vegan sour cream. This recipe makes enough filling for 4 people, or about 8 tacos.
Ingredients
- 1 cup (250 g) black lentils Beluga lentils
- 8 ounces (1/2 lb or 220 g) crimini or white button mushrooms chopped to 1/4 inch ( 1cm) pieces
- 1 small onion finely chopped
- 3 cloves garlic minced
- 1½ teaspoons mild chili powder adjust to taste
- 1 teaspoon smoked paprika optional
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon fine sea salt or pink Himalayan salt
- 2 teaspoons Soy sauce or Tamari
- Taco shells or tortillas
- Optional toppings: shredded lettuce chopped tomatoes, lime wedges, fresh cilantro, sliced avocado or guacamole, salsa or Pico de Gallo
Instructions
- Rinse the lentils well, then add them to a pot with 3 cups of water. Bring to a boil, then reduce to a simmer. Cook for about 20–25 minutes, until tender. They should be soft but still a bit firm, not mushy. Drain excess water after cooking and rinse under cold water.
- While lentils are cooking, finely chop the onion no larger than 1/4 inch ( 1 cm).
- Rinse the mushrooms and chop each one into 1/4 inch (1cm) pieces. Finely chop the garlic.
- In a saute pan, heat a small amount of olive oil or water over medium heat. Add chopped onion and 1/2 tsp of the salt and cook until softened, about 5 minutes. Stir in tomato paste and mushrooms and cook for another 5 minutes.
- Add the finely chopped garlic and saute for 1 or 2 more minutes.
- Add the cooked lentils to the pan along with chili powder, smoked paprika, cumin, oregano, soy sauce or Tamari and add the rest of the salt if desired. Stir to coat evenly. Cook for a few more minutes until lentils are heated thru.
- Transfer mixture to a serving dish or bowl and cover to keep warm till ready to serve.
Notes
Nutrition Information:
Calories per serving: ( not including toppings) : 190
Unsaturated Fat 1g | Fiber 12g Protein15g | Potassium 358mg | Magnesium 16mg | Iron 5mg | Vitamin A:665mcg | Vitamin C: 5mg | Vitamin K: 3mcg | Copper: 0.325mg | Selenium 15.2 mcg | Saturated Fat:0g | Added Sugars 0g | Sugars 2g | Sodium 455mg | Cholesterol 0mg | Carbohydrates 33g
*Nutrition Facts are an estimate