Lentil Tacos

Swap out that ground beef for some fiber, protein, and phytonutrient rich lentils! With all this flavor and texture, you won’t even miss the meat. Lentils are a good source of the following: Fiber, Protein, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese. Though lentils contain carbohydrates, they don’t spike blood glucose levels like table sugar; it’s likely due to their high fiber content. In fact, beans and legumes have been found to have a “second meal effect” lowering blood glucose even hours after a meal. 

Lentil Tacos
Serves 4
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  1. 1 cup lentils
  2. 3 cups water
  3. 1½ teaspoons chili powder
  4. ½ teaspoon cumin powder
  5. ½ teaspoon garlic powder
  6. ½ teaspoon onion powder
  7. 1½ teaspoon paprika
  8. 1 Tablespoon salt free tomato paste (optional)
  1. 1 medium or large onion
  2. 2 bell peppers
  3. 1 cup diced tomato (leave raw for topping or cook with peppers)
  4. 1-2 teaspoons garlic powder
  5. Pepper (to taste)
  1. 3 cups spinach
  2. ¼ chopped Cilantro
  3. 1 Avocado
  4. Salsa
  5. 12 small Organic corn tortillas or 4 medium whole grain tortillas
  1. Pour lentils and water into a sauce pan. Bring to a boil. Once boiling reduce to medium heat until lentils are all cooked and water is steamed off. Add spices and lightly saute. If using tomato paste, add in.
  2. Lightly pulse lentils in a food processor until crumbly. Avoid overly pulsing or blending as it will turn into a hummus or refried bean texture. Optional to just mash the lentils with a fork rather than using the food processor--- leaving them more whole.
  3. Wash all the veggies. Slice the onions and peppers into thin strips. Dice the tomatoes. Saute the onions first until translucent, then add in the peppers. Cook tomatoes last (or leave them raw). Add in garlic powder, and pepper. Put aside in a bowl.
  4. Chop the spinach and cilantro. Dice the avocado.
  5. Lightly heat the tortillas on a skillet. Top with all the fixings, and enjoy!
Kristina DeMuth https://kristinademuth.com/