Lentil Tacos
Lentils and raisins are an surprising and delicious duo in these sweet and savory tacos. Green peppers add extra flavor and texture. Enjoy with a tossed salad on the side.
- 6 Servings
- Less than $3.00
Lentil Tacos
Lentils and raisins are an surprising and delicious duo in these sweet and savory tacos. Green peppers add extra flavor and texture. Enjoy with a tossed salad on the side.
- 6 Servings
- Less than $3.00
Ingredients
- 1 1/2 cups dry lentils
- 4 cups water
- 1/2 green pepper
- 4 cloves garlic
- hot pepper flakes
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon basil
- 2/3 cup tomato paste, low-sodium
- 1/4 cup raisins (optional)
Steps
1
Wash hands with soap and water.
2
Cook lentils in 3 cups water for 10 minutes.
3
Add remaining ingredients and simmer for 30 minutes. Add more water if necessary.
4
Serve with corn tortillas. Can also be served over rice or noodles.
Ingredients
Serving Size: 1/6 of recipe (281g)
| Nutrients | Amount |
|---|---|
| Total Calories | 188 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 12 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 14 g |
| Minerals | |
| Calcium | 53 mg |
| Potassium | 838 mg |
| Sodium | 46 mg |
| Copper | 484 mcg |
| Iron | 6 mg |
| Magnesium | 67 mg |
| Phosphorus | 276 mg |
| Selenium | 6 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 31 mcg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 17 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 9 mcg |
| Folate | 249 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 57 mg |
Source:
- Washington State WIC Program