I’ve been hearing from a lot of people that the dry beans section of the grocery store is pretty bare. My husband has been doing the grocery shopping after he goes to work, so I haven’t personally seen it. It has made me wonder, though, do people know what to do with dried beans? Are they just buying them because they are shelf-stable? I mean, I totally understand if they’re buying them for this reason, but let’s help some sisters (or brothers) out with a few great recipes!
Today’s feature—lentils! These are a staple in our house for many meatless meals. Our favorite dish is lentil tacos or nachos. A friend introduced these to me several years and I’ve been making them ever since. At this point, we almost prefer lentil taco “meat” to ground beef taco meat. I know you probably don’t believe me, but its true! Check this guy out patiently waiting to dig in—the rule is, pics first, then eat!
As far lentils go, there are a zillion varieties and I’ve tried a bunch. Green, red, and brown lentils are widely available at most grocery stores—except, of course, during a pandemic. For lentil taco “meat”, I’ve found that green or brown lentils work best. They hold their shape much better and give that ground beef texture. Red lentils tend to fall apart and have more of a refried bean texture. Both are good, I just prefer the former.
Lentils are also incredibly nutrient-dense. Check out these stats:
*High in fiber and protein1: both will help keep you full and fiber keeps your digestive system moving as well aids in heart health.
*Rich in folate1,2: essential for red blood cell production, a healthy metabolism, and fetal development in pregnant women.
*Rich in many other vitamins and minerals such as thiamin (maintains healthy metabolism3), phosphorus (for healthy bones4), iron (essential for combating fatigue5), and manganese (for metabolism and bone health6).
*Anticancer properties: Lentils are highest in lectins compared to other legumes. This has been shown to help reduce the risk of certain cancers, namely breast and colon cancers.1
A couple other lentils bonuses: they cook very quickly and are fabulously inexpensive! An entire pound will only put you out roughly $3 for organic lentils. I have a family of 5, four of which have massive appetites and this will feed us for 2-3 days. Hop over to our post on Lentil Cakes for a bit of a twist on these tasty leftovers. I promise you won’t regret it!
Scroll down to the recipe, grab your ingredients (and a positive attitude about meatless meals), and let’s make lentil tacos or nachos—whichever you’re feeling tonight! Let us know what you think!
References:
- https://www.verywellfit.com/lentil-nutrition-facts-4165515
- https://www.verywellhealth.com/folate-for-high-blood-pressure-1763888
- https://www.mayoclinic.org/drugs-supplements-thiamin/art-20366430
- https://www.verywellhealth.com/phosphorus-health-benefits-4589810
- https://www.verywellhealth.com/iron-supplements-benefits-4178814
- https://lpi.oregonstate.edu/mic/minerals/manganese
Lentil Taco "Meat"
Ingredients
- 1 lb green or brown lentils
- 2.5-3 cups chicken stock or bone broth
- 8 oz ~1 cup tomato salsa
- 1.5 Tbsp taco seasoning
Toppings:
- Diced tomatoes
- Shredded cheese
- Avocado
- Cilantro
- Salsa
- Ranch
- Tortilla Chips for nachos
- Hard or Soft Taco Shells for tacos
Instructions
- Rinse lentils and sort through to make sure there are no rocks or twigs—trust me, those don’t get soft when cooked. Place lentils in a 3-5 quart pot or high-sided skillet with 2.5 cups chicken stock, the salsa, and the taco seasoning. Give a quick stir. Bring to a boil the reduce to a simmer. Simmer, covered, for approximately 30 minutes. After 30 minutes, stir and taste. The lentils should be soft, but still hold their shape. If they’re not quite soft enough, add a little more stock (or even water) and allow to cook for another few minutes or until done.
- For tacos, use the lentil taco “meat” just like you would ground beef in a hard or soft taco shell and add your favorite toppings.
- For nachos, lay tortilla chips out on a sheet pan and top with shredded cheese (Monterey Jack or Colby Jack work best). Place under low broiler for 2-3 minutes or until cheese is melted and chips are warm. Add remaining toppings of your choice and serve!