Plant-Based Taco Filling
As demonstrated in the October 2022 episode of Live It in a Pinch.
Ingredients
- 1 cup green, brown or black lentils
- 1 cup water
- 1 Tbsp oil (preferably olive oil)
- 1 small onion, diced
- 1 bell pepper, diced
- 10 oz can diced tomatoes with green chilies
- 2 Tbsp taco seasoning
Instructions
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Sort lentils to ensure they are free of debris. Transfer lentils to a fine mesh sieve and rinse well with water. Set aside.
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In a large skillet with a lid, heat 1 Tbsp oil over medium heat. Add diced onion and green bell pepper. Cook 2–3 minutes or until onion is translucent.
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Add lentils, water, diced tomatoes and taco seasoning. Stir to combine. Turn up heat and bring mixture to a boil. Cover, reduce heat and simmer 15–20 minutes or until water is absorbed and lentils are tender.
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There are endless options to serve this plant-based taco filling: make hard or soft shell tacos, nachos, burritos, burrito bowls with rice or quinoa, taco salad, quesadillas or even served over a baked white or sweet potato. Enjoy!
Note: Using store-brand ingredients and standard green or brown lentils, this recipe costs less than $1 per serving to make!
Nutrition Facts
Amount per serving
Yield: 4 servings
Calories 261
Total Fat 4.2 g
Saturated Fat 0.6 g
Cholesterol 0 mg
Sodium 919 mg
Total Carbohydrate 42.4 g
Dietary Fiber 15.7 g
Total Sugars 5.2 g
Protein 13.5 g
Vitamin D 0 mg
Calcium 50 mg
Iron 4 mg
Potassium 632 mg
Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.
For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.