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  • Writer's pictureKaren Graham

Lentil Tacos

Recipe by Karen Graham, RD, CDE

Lentil Tacos is my son’s idea for a fast-and-easy meatless meal. It’s healthy and great tasting! Instead of using the high-salt commercial taco mix, use my special taco seasoning blend.

WATCH THE FUN INSTAGRAM VIDEO REEL FOR THIS RECIPE FOUND AT THE BOTTOM OF WEBSITE HOME PAGE. Only posted for the next 3 weeks, then can be viewed on my Instagram account @diabetesbooks . If you aren't seeing the Instagram posts refresh your screen (using the little half circle arrow at the top of your screen!)


19-oz (540 mL) can lentils, drained (1⅔ cups drained)

Karen’s Low-Salt Taco Seasoning Blend:

1/2 tsp (2 mL) each cumin, oregano, paprika and garlic powder

1 tsp (5 mL) chili powder

1/4 tsp (1 mL) black pepper

8 taco shells

1 cup shredded cheese

Vegetable toppings of your choice, such as chopped or sliced red onion, sweet peppers, celery or lettuce

1. In a medium microwave-safe bowl, combine the drained lentils with the cumin, oregano, paprika, garlic powder, chili powder and black pepper. Stir well. Microwave on High for 1 minute or until hot.

2. Cook the taco shells according to the directions on the box.

3. Divide the lentils evenly between eight tacos (3 heaping tbsp in each). Top with the grated cheese (2 tbsp each) and chopped or sliced vegetables.

TIP -- For a change you can make these with tortilla shells instead (Note the carbs: 2 taco shell has about 13 g of net carbs and one 8-inch whole grain tortillas 19 g of net carbs)

TIP -- Smoked paprika can be used instead of regular paprika for a nice punch in the seasoning blend!

TIP -- Turn this into a casserole by putting the seasoned lentils on the base of your casserole and topping with the shredded cheese. Microwave on high for 2 minutes or until cheese is melted. Serve with the vegetables on the side.

Nutrition Facts per each LENTIL TACO

Calories 184

Carbohydrate 21 g

Fiber 4 g

Net Carbs 17 g

Protein 9 g

Fat, total 8 g

Fat, saturated 4 g

Cholesterol 15 mg

Sodium 284 mg

Nutrition Facts is based on drained lentils which reduces sodium and carbs; and per 8 tacos: 1 large tomato, 2 cups shredded lettuce, 1 sweet pepper, and 1 medium red onion

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