Lentil and Quinoa Tacos

Full of protein and fiber, lentils and quinoa come together to make a hearty and filling taco filling. Serve with shredded cabbage, green onions, cilantro, avocado, and any of your favorite taco toppings – enjoy.

lentil and quinoa taco
Level: Easy   Yield: 8 servings
Total: 35-minutes   Serving Size: 2 tacos

Ingredients

  • 4 mushrooms diced
  • 2 cloves garlic diced
  • 2 tablespoons canola oil or grapeseed oil or safflower oil
  • 1 tablespoon cumin
  • 2 teaspoons chili powder
  • ½ teaspoon onion powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cups lentils cooked
  • 2 cups quinoa cooked
  • 16 corn tortillas 4-inch

Directions

  1. In a large skillet, sauté mushrooms and garlic in oil with a pinch of salt until softened, about 5 minutes.
  2. Add cooked lentils and cooked quinoa to skillet.
  3. Combine spices together in a small bowl, then add spice mixture to skillet. Stir well to combine to coat mixture with spices.
  4. Cook for about 10 minutes or until mixture is lightly browned.
  5. Serve ¼ cup filling in each tortilla and top with your favorite taco fixings (shredded cabbage or lettuce, cilantro, green onions, avocado, lime and hot sauce).

Cook's Note

Lentils are high in protein and fiber and low in fat and calories, which makes them a healthy substitute for meat. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. Quinoa is a whole grain that is rapidly growing in popularity due to its many health benefits. Although people can cook and eat quinoa seeds in a similar way to most grains, the quinoa plant itself is more similar to beetroot and spinach. People can eat both the seeds and leaves of this versatile, nutritious plant. Together they make a complete protein. by containing all none amino acids.

Recipe and Photo Source: EatFresh.Org

 

Nutrition Facts

8 servings per recipe
Serving size: 2 tacos
Calories 320 Amount per serving

Contents % Daily Value
Total Fat 6g 8%
Saturated Fat <1g 3%
Sodium 110mg 5%
Total Carbohydrate 54g 20%
Dietary Fiber 9g 32%
Protein 16g  
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2022, Lentil and Quinoa Tacos, Extension | University of Nevada, Reno, Cooking Series, Season 1, Episode 6

Extension Associated Contacts

Natalie Mazzullo
Natalie Mazzullo
 

Also of Interest:

 
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 Mazzullo, N. 2024, Extension | University of Nevada, Reno, Recipes
 

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