Crafting the Perfect Red Lentil Taco Meal

The combination of these four recipes will provide you with a delicious and healthy taco experience.

Prep:
30 minutes (plus 10 hours for soaking the red lentils)
|
Cook:
30 minutes
4 servings
Medium
Save
Vibrant mexican dish with red lentil taco with guacamole, taco meat and salsa (pico de gallo)
Vibrant mexican dish with red lentil taco with guacamole, taco meat and salsa (pico de gallo)

Ingredients

Guacamole

Salsa

Red Lentil Taco's

Taco Meat

Guacamole with jalapeño and cilantro

ingredients

2 TBSP. white onion, finely chopped

1 TBSP. jalapeno or serrano chili, seeded, finely chopped 

¼ cup cilantro leaves, roughly chopped

½ tsp, salt (or to taste)

2 medium avocados, ripe and pitted

½ oz. lime juice, fresh (1/2 -1 lime)

Optional: 1 ripe tomato , peeled, deseeded and chopped

Pico de Gallo (Fresh Salsa)

ingredients

1 lb. tomatoes (3-4 large), cored, deseeded, and finely chopped

1 cup white onion, finely chopped 

1 jalapeno, seeds and stem removed, finely chopped 

¼ cup cilantro, finely chopped

1 oz. lime juice (1-2 limes) 

½ tsp. salt 

¼ tsp. pepper 

Red Lentil Tortillas

ingredients

1½ cups red lentils (dry)

water

¾ tsp salt

olive oil

Taco meat

ingredients

1 lb. ground beef, or turkey 

1 TBSP olive oil (omit if using beef) 

¼ cup green bell pepper, finely chopped 

¼ cup white onion, finely chopped

4 cloves garlic, minced 

1 teaspoon chili powder

1 tsp. cumin 

1 tsp paprika

½ tsp dried oregano 

½ tsp salt (or to taste)

¼ tsp ground black pepper  (or to taste)

¼ cup beef broth 

Guacamole

Salsa

Red Lentil Taco's

Taco Meat

Guacamole with jalapeño and cilantro

ingredients

2 TBSP (30 ml) white onion, finely chopped

1 TBSP (15 ml) jalapeno or serrano chili, seeded, finely chopped 

15 grams cilantro leaves, roughly chopped

½ tsp, salt (or to taste)

2 medium avocados, ripe and pitted

1 TBSP (15 ml) lime juice, fresh (1/2 -1 lime)

Optional: 1 ripe tomato , peeled, deseeded and chopped

Pico de Gallo (Fresh Salsa)

ingredients

450 grams tomatoes (3-4 large), cored, deseeded, and finely chopped

50 grams white onion, finely chopped 

1 jalapeno, seeds and stem removed, finely chopped 

15 grams cilantro, finely chopped

15 ml lime juice (1-2 limes) 

½ tsp (2.5 ml) salt 

¼ tsp (1.25 ml) pepper 

Red Lentil Tortillas

ingredients

285 grams red lentils (dry)

water

¾ tsp (3.75 ml) salt

olive oil

Taco meat

ingredients

450 grams ground beef, or turkey 

1 TBSP (15 ml) olive oil (omit if using beef) 

30 gram green bell pepper, finely chopped 

18 gram white onion, finely chopped

4 cloves garlic, minced 

1 tsp (5 ml) chili powder

1 tsp  (5 ml) cumin 

1 tsp  (5 ml) paprika

½ tsp (2.5 ml) dried oregano 

½ tsp (2.5 ml)  salt (or to taste)

¼ tsp (1.25 ml) ground black pepper  (or to taste)

120 ml beef broth 

Rating
Rating
 / 5 
 (
 ratings)
You rated: 
Not rated yet
Dietary Therapies
IBD-AID P3
SCD
mSCD
Dietary Requirements
Dairy-Free
Egg Free
Gluten-Free
Grain-Free
Lactose-Free
Nut Free
Soy Free
Shellfish Free
Recipe PDF

Instructions

  • Prepare the guacamole, salsa, red lentil taco's and taco meat
  • Fill the torttilla's with a nice layer of taco meat and top with guacamole and salsa.
  • Enjoy!

Guacamole with jalapeño and cilantro

instructions

  • Gather and prep ingredients.
  • Place the onion, jalapeño, salt and cilantro on a cutting board and use a fork to mash. Or, ideally, you can do this in a mortar and pestle and grind these ingredients into a paste.
  • Transfer paste to a bowl and add avocado and lime juice. Mash to desired consistency.
  • Serve immediately and enjoy! 

Pico de Gallo (Fresh Salsa)

instructions

  • Gather and prep ingredients.
  • In a large bowl add all ingredients. Stir to combine.
  • Serve immediately and enjoy! 
  • - If you have a hard time with raw vegetables, you can alternatively add tomatoes, onion, and jalapeno to a small pot with a few tablespoons of water and cook them down for 10-15 minutes to make more of a store bought type salsa.
  • After cooking and cooling, add cilantro, lime juice, and salt and pepper to taste. 

Red Lentil Tortillas

instructions

  • Rinse the red lentils well and then soak in water for 10-12 hours.
  • Drain the soak water.
  • Rinse lentils well.
  • Add lentils to a blender.
  • Add just enough water to just barely cover the lentils.
  • Add salt.
  • Blend until smooth.
  • Coat a nonstick or cast iron skillet or griddle with olive oil and heat on Medium (about 275°F [135°C] on an electric griddle).
  • Fill a 1/4 cup measuring cup just short of the rim with batter.
  • Pour batter onto hot skillet/griddle and flatten the batter using the back of a spoon/spatula (I use the bottom of the plastic measuring cup), making circular motions, to form a 5-6" tortilla.
  • Heat until the edges start curling up off the cooking surface (about 3 minutes).
  • Flip with a silicone flipper and cook the other side (about 3 minutes). (NOTE: if the flipper cannot slip easily under the tortilla, let the tortilla cook a little longer; if it still cannot slip easily under the tortilla, then the nonstick coating of the pan/griddle may be worn).
  • Remove to a cooling rack and start the next batch.

Taco meat

instructions

  • Gather and prep ingredients.
  • Heat a large pan over medium heat and add in olive oil. Once hot, add in ground meat and cook until 165°F, being sure to break down the ground meat into small pieces. Remove from the pan and set aside.
  • Heat the same pan and add a tablespoon of olive oil. Add in bell pepper and onion. Saute until onion is translucent, 5-8 minutes.
  • Add in garlic and saute until fragrant, 1-2 minutes.
  • Add meat back in the pan.
  • Add in all seasonings and broth, stir to combine. Reduce heat and simmer for 3-5 minutes, or until most of the liquid has evaporated.
  • Serve over iceberg lettuce for taco salad or in a red lentil tortilla shell. Top with pico de gallo (salsa) and guacamole. (see related recipes) Enjoy!

Nutritional Info

Storage

Notes

This recipe was originally published in  
Used with permission from 

Comments

Somebody in the kitch - view from the back while preparing healthy foods. Cutting board with various healthy foodsPink Milkshake and fruits on a white table and pink backgroundWoman stirring in a pot with vegetables.on the stove

Support our Mission

Your donation will help us to enhance the well-being and health outcomes of patients with IBD.

Donate
Dairy-Free
Text Link
Egg Free
Text Link
Gluten-Free
Text Link
Grain-Free
Text Link
Lactose-Free
Text Link
Nut Free
Text Link
Soy Free
Text Link
Shellfish Free
Text Link
Dinner
Text Link
No items found.
No items found.
No items found.
Hispanic / Latin
Text Link