Allergies and Intolerances
A healthy, protein-filled meal enjoyed by adults and kids. Enjoy the lentil mixture anywhere you would taco meat, in burritos, taco shells, or on top of salad.
1 cup dry lentils
2 teaspoons oil
1 cup finely minced onion
¼ cup vegetable broth
1 packet taco seasoning
½ cup salsa
Before you begin: Wash your hands.
- In a saucepan, cover lentils with water and bring to a boil. Cover, reduce heat to low and simmer for 25 minutes until lentils are tender. Remove lentils from pot, drain and rinse. Set aside. Alternatively, you can use canned lentils. Just drain, rinse and proceed to the next step.
- In a large skillet or saucepan, heat oil over medium heat. Add the onion and sauté for 5 minutes until soft and translucent.
- Add in the reserved lentils, vegetable broth, taco seasoning and salsa.
- Mix well, slightly mashing with a potato masher, wooden spoon or fork.
Serving size: ½ cups
Calories: 128; Total Fat 2g: Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 573mg; Total Carbohydrate: 22g; Dietary Fiber: 8g; Protein: 8g.
Alexandra Caspero, MA, RD, is owner of Delicious Knowledge in Sacramento, Calif.
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