Ingredients with Measurements:
- 1 cup dry lentils
- 2 cups water
- 1 tablespoon vegetable oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- 8-10 small corn tortillas
- Toppings: diced tomatoes, shredded lettuce, chopped cilantro, plain yogurt, hot sauce
Special equipment needed:
- Large skillet
- Pot for cooking lentils
Step-by-step instructions:
1. Rinse the lentils and place them in a pot with 2 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
2. While the lentils are cooking, heat the vegetable oil in a large skillet over medium heat. Add the onion and garlic and sauté for 2-3 minutes, or until the onion is translucent.
3. Add the red bell pepper and zucchini to the skillet and sauté for another 5-7 minutes, or until the vegetables are tender.
4. Add the cooked lentils to the skillet with the vegetables, along with the cumin, coriander, turmeric, paprika, cayenne pepper, salt, and pepper. Stir to combine and cook for another 2-3 minutes to allow the flavors to meld together.
5. Warm the corn tortillas in a dry skillet or in the oven.
6. To assemble the tacos, place a spoonful of the lentil and vegetable mixture onto each tortilla. Top with diced tomatoes, shredded lettuce, chopped cilantro, a dollop of plain yogurt, and hot sauce, if desired.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
5. Temperature:
Skillet: Medium heat
Oven: 350°F (if warming tortillas in the oven)
Serving size:
Makes 8-10 tacos
Nutritional information:
Calories: 120
Fat: 2g
Carbohydrates: 22g
Protein: 6g
Fiber: 6g
Substitutions for ingredients:
- Lentils: You can use any type of lentil for this recipe, but cooking times may vary.
- Vegetables: Feel free to use any vegetables you have on hand, such as carrots, mushrooms, or spinach.
- Tortillas: You can use flour tortillas instead of corn tortillas if you prefer.
Variations:
- Add a can of diced tomatoes to the lentil and vegetable mixture for extra flavor.
- Top the tacos with sliced avocado or guacamole.
- Use the lentil and vegetable mixture as a filling for burritos or quesadillas.
Tips and tricks:
- Make sure to rinse the lentils before cooking to remove any debris.
- If the lentils are still hard after cooking for 20-25 minutes, add more water and continue cooking until tender.
- To make the tacos gluten-free, make sure to use gluten-free corn tortillas.
Storage instructions:
Store any leftover lentil and vegetable mixture in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the lentil and vegetable mixture in a skillet over medium heat until warmed through. Warm the tortillas in a dry skillet or in the oven.
Presentation ideas:
Arrange the tacos on a platter and garnish with chopped cilantro and sliced lime wedges.
Garnishes:
Diced tomatoes, shredded lettuce, chopped cilantro, plain yogurt, hot sauce, sliced avocado, guacamole, sliced lime wedges.
Pairings:
Serve the tacos with a side of rice or a simple green salad.
Suggested side dishes:
- Cilantro lime rice
- Roasted sweet potatoes
- Grilled vegetables
- Black bean salad
Troubleshooting advice:
- If the lentils are still hard after cooking for 20-25 minutes, add more water and continue cooking until tender.
- If the lentil and vegetable mixture is too dry, add a splash of water or vegetable broth to moisten it.
Food safety advice:
Make sure to rinse the lentils before cooking to remove any debris. Store any leftover lentil and vegetable mixture in an airtight container in the refrigerator for up to 3 days.
Food history:
Tacos are a traditional Mexican dish, but this recipe puts an Indian spin on them by using lentils and spices commonly found in Indian cuisine.
Flavor profiles:
This recipe has a spicy, savory flavor from the lentils and spices, balanced by the fresh toppings like diced tomatoes and shredded lettuce.
Serving suggestions:
Serve the tacos with a side of rice or a simple green salad.
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