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.
Severing Size: 1 heaping cup
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.
Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!