Refried lentils ~ tacos, quesadillas, and dip

Lentil Taco

I’ve made some big changes in how I eat and what I eat lately, after several people my own age (which is 40) have either had a heart attack or been in the ER with heart-related issues.  It made me realize that I wasn’t doing the best I could for myself or for my kids, for that matter.  I needed to make some changes and I’ve been doing that – more fruits and vegetables, more grains, etc.  I still have no problem treating myself to Starbuck’s or a brownie, but overall I’m making a much bigger effort to eat healthier.

So with all that in mind, I’ve been searching for foods that make good lunches or snacks.   I read a lot of different recipes for lentil tacos and ended up kind of creating my own from bits and pieces of everybody else’s.  I’m really happy with how this turned out – it’s quick and easy and also very versatile.  So far, it’s been used in soft tacos, quesadillas, and as a dip.  As far as I can tell, the only downside to the lentil taco “meat” is its appearance.  Trust me – when you taste it, you will get past how it looks.  My finicky Sam even likes it, which says a lot.  He didn’t know it wasn’t his usual taco until after he’d eaten the whole thing.  I especially liked it in a quesadilla, but the dip turned out great too.  I mixed the leftover lentil mixture with some low-fat sour cream, topped with diced tomatoes and served with whole wheat pita chips.  Very yummy afternoon snack, let me tell you.  And if you’re still a ground beef person, you can use these same spices in place of the store-bought envelopes of taco seasoning.

Recipe:  Refried Lentils

1 Tbsp. chili powder

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. dried oregano

1/2 tsp. paprika

1 1/2 tsp. ground cumin

1 tsp. kosher salt

1 tsp. black pepper

1 c. dried lentils; picked over, rinsed, and drained

2 1/2 c. low sodium chicken or vegetable broth

1/4 c. low fat sour cream, if turning lentils into a dip

Place lentils in a saute pan with spices.  Heat for about one minute until lentils begin to dry and spices are aromatic.  Pour in broth and bring to a boil.  Reduce heat; cover and simmer lentils until tender, about 25-30 minutes.  Pour mixture into food processor and pulse until lentils are desired consistency, or mash with the back of a wooden spoon or potato masher.  If using lentils as a dip, allow to cool, then mix with sour cream to lighten texture.

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