Vegan Lentil Tacos – Plant-based, Vegan, Heart Healthy
Tacos are a favorite and easy meal for many families since kids and adults alike tend to love them. Lentils are a healthy, plant-based source of protein that can easily be used in a simple dish like tacos as a substitute to using animal protein. This recipe puts together lentils with tons of vegetables, seasoned just like regular tacos and makes a delicious vegan taco dish that the whole family will love.
Lentils are an excellent plant source of protein and are also a good source of B vitamins, iron, magnesium, potassium, zinc and fiber. I used sprouted lentils in my recipe because sprouting beans makes them higher in nutrient content and easier to digest. I added carrots, onions, sweet peppers and water chestnuts for more fiber, taste and color. I wanted to add jicama instead of the water chestnuts but couldn’t find any available in the store.
As we begin to eat more plant-based meals, I hope you find this recipe a staple for your family. It has been tested with kids and adults alike and proves to be a real hit. This recipe fits in with your healthy Lifestyle Plan so give it a try this week.
Vegan Lentil Tacos
1 cup sprouted lentils
3 cups unsalted vegetarian stock
1 tsp. coconut or avocado oil
1 cup chopped, sweet onion
2 garlic cloves, minced
1 cup carrots, chopped
1 cup sweet peppers, chopped (I used yellow and red)
1 can sliced water chestnuts, chopped (or jicama)
1 cup salsa
1 tsp. cumin
2 tsp. chili powder
1. Heat 3 cups unsalted vegetable stock and bring to boil. Add 1 cup sprouted lentils and boil for 4 minutes. Remove from heat, cover and let sit for 2 minutes. Drain and set aside.
2. In a large frying pan heat 1 tsp. oil. Add onions and garlic and saute for 3-5 minutes until soft. If mixture begins to stick add some unsalted vegetable stock.
3. Add carrots, water chestnuts or jicama and peppers and cook for 5 minutes until vegetables are tender but not too soft.
4. Add salsa and seasonings and simmer for 2-3 minutes before adding the lentils.
5. Serve in lettuce wraps or grain free taco shells.
Servings: 5
Severing Size: 1 heaping cup
Calories: 179
Carbs: 32 g
Fiber: 9 g
Protein: 8 g
As more and more people begin to realize the benefits of being plant-based, recipes like these will become a part of everyday life for many health conscious Americans. I hope you enjoy this recipe and I look forward to hearing your comments.
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