Ingredients with Measurements:
- 1 cup dried lentils
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup vegetable broth
- 8-10 taco shells
- Optional toppings: shredded lettuce, diced tomatoes, shredded cheese, salsa, sour cream, avocado
Special equipment needed:
- Large skillet
- Wooden spoon or spatula
Step-by-step instructions:
1. Rinse the lentils and place them in a large pot with enough water to cover them by about an inch. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the chili powder, cumin, smoked paprika, salt, and black pepper to the skillet and stir to combine.
4. Add the cooked lentils and vegetable broth to the skillet and stir to combine. Cook for 5-7 minutes, or until the mixture is heated through and the liquid has been absorbed.
5. Warm the taco shells according to package instructions.
6. To assemble the tacos, spoon the lentil mixture into each taco shell. Top with shredded lettuce, diced tomatoes, shredded cheese, salsa, sour cream, and/or avocado, if desired.
Time:
Preparation time: 10 minutes
Cooking time: 35 minutes
Temperature:
Medium heat
Serving size:
8-10 tacos
Nutritional information:
Calories: 150
Fat: 5g
Carbohydrates: 22g
Protein: 7g
Fiber: 6g
Sugar: 2g
Sodium: 200mg
Substitutions for ingredients:
- You can use canned lentils instead of dried lentils. Drain and rinse them before using.
- You can use chicken or beef broth instead of vegetable broth.
- You can use taco seasoning instead of the individual spices.
Variations:
- Add diced bell peppers or jalapenos to the lentil mixture for extra flavor and texture.
- Use corn tortillas instead of taco shells.
- Make a lentil taco salad by serving the lentil mixture over a bed of lettuce and topping with your favorite taco toppings.
Tips and tricks:
- Make sure to rinse the lentils before cooking them to remove any dirt or debris.
- You can make the lentil mixture ahead of time and reheat it when you're ready to assemble the tacos.
- If you don't have taco shells or tortillas, you can serve the lentil mixture over rice or quinoa for a burrito bowl-style meal.
Storage instructions:
Store the leftover lentil mixture in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the lentil mixture in the microwave or on the stovetop until heated through.
Presentation ideas:
Arrange the tacos on a platter and garnish with chopped cilantro or green onions.
Garnishes:
Shredded lettuce, diced tomatoes, shredded cheese, salsa, sour cream, avocado, chopped cilantro, green onions
Pairings:
Serve the lentil tacos with a side of Spanish rice or black beans.
Suggested side dishes:
Spanish rice, black beans, corn on the cob, roasted vegetables
Troubleshooting advice:
- If the lentil mixture is too dry, add a splash of vegetable broth or water to loosen it up.
- If the lentil mixture is too wet, cook it for a few more minutes to allow the liquid to evaporate.
Food safety advice:
Make sure to cook the lentils until they are tender and fully cooked to avoid any risk of foodborne illness.
Food history:
Tacos are a traditional Mexican dish that dates back to the 18th century. They were originally made with meat, but vegetarian and vegan versions have become popular in recent years.
Flavor profiles:
The lentil tacos are savory and slightly spicy, with a smoky flavor from the paprika.
Serving suggestions:
Serve the lentil tacos with your favorite taco toppings and a side of Spanish rice or black beans.
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Region: Mexican