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Lentil Tacos Recipe

Contributors: Alexandra Caspero, MA, RD

Published: January 26, 2015

Lentil Tacos Recipe
Rebecca Clyde, MS, RDN, CD

Here's a healthy, protein-filled meal that adults and kids will love. Use the lentil mixture anywhere you would place 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.

  1. 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.
  2. In a large skillet or saucepan, heat oil over medium heat. Add the onion and sauté for 5 minutes until soft and translucent.
  3. Add in the reserved lentils, vegetable broth, taco seasoning and salsa.
  4. Mix well, slightly mashing with a potato masher, wooden spoon or fork.

Nutrition Information

Serving size: ½ cups
Serves 7

Calories: 128; Total Fat 2g: Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 573mg; Total Carbohydrate: 22g; Dietary Fiber: 8g; Protein: 8g.

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