Lentil Tacos with Tangy Guacamole
You don’t have to be a vegetarian to love these tacos. Flavor packed lentils combine with tomatoes and cheese for the filling and an easy guacamole graces the tops. Be sure to use brown lentils in this recipe. The color of this most common variety varies from khaki to dark brown. Sometimes the word “brown” does not appear on the label. Avoid red lentils. Their cooked texture is too mushy for the taco filling.
Ingredients
Tangy Guacamole
- 1 medium ripe avocado, pitted, peeled and chopped
- 1 tablespoon orange juice, lime juice or lemon juice
- 1/4 teaspoon hot pepper sauce
- 1 clove garlic, minced
- 1/2 cup yogurt, plain fat-free Greek
Lentil Tacos
- 2 1/3 cups water
- 1 cup dry brown lentils, rinsed and drained
- 1/2 cup finely chopped onion
- 2 teaspoons chili powder
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1 1/2 cups seeded and chopped tomatoes, divided, or 1 can (14.5 oz.) no-salt-added diced tomatoes, well drained, divided
- 1 1/4 cups (5 oz.) cheese, shredded Cheddar - divided
- 12 yellow corn taco shells
Nutrition Information
Serving size: 2 tacos + 1/4 cup guacamole
Calories: 400
Carbohydrate: 45g (15%)
Protein: 18g (36%)
Total Fat: 18g (1800%)
Saturated Fat: 6g (600%)
Trans Fat: 0g
Cholesterol: 20mg (7%)
Sodium: 590mg (25%)
Dietary Fiber: 8g (800%)
Calcium: 20%
*These values are approximate. Per serving, based on a 2,000 Calorie diet.
Instructions
Tangy Guacamole
For guacamole, in small bowl mash together avocado, orange juice, hot pepper sauce and 1 clove garlic. Stir in yogurt. Cover and refrigerate until serving time.
Lentil Tacos
In medium saucepan combine water, lentils, onion, chili powder, 2 cloves garlic and salt. Bring to boiling. Reduce heat. Cover and gently boil for 12 to 15 minutes or until lentils are just tender. Uncover. Continue boiling for 5 to 15 minutes more or until most of the liquid evaporates.
Remove lentils from heat. Stir in 1 cup of the tomatoes and 3/4 cup of the cheese. Spoon into taco shells. Stand filled tacos in 13- x 9- x 2-inch baking dish. Sprinkle tacos with the remaining 1/2 cup tomatoes and the remaining 1/2 cup cheese. Loosely cover dish with foil. Bake at 400°F for 3 to 5 minutes or until cheese melts.
Stir guacamole. Serve with warm tacos.
*Photography by Jenn Fillenworth, MS, RDN, www.JennyWiththeGoodEats.com
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