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35 minutes
2
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
brown lentil
corn tortilla
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Fiber as 98.7% and Sodium as 197% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.9% of RDA
• Calories: 32.8% of RDA
• Carbs: 29.3% of RDA
• Fat (total lipid): 36.7% of RDA
• Fiber: 98.7% of RDA
• Fructose: 17.1% of RDA
• Protein: 20.0% of RDA
• Sodium: 197% of RDA
• Sugar: 60.1% of RDA
• Vitamin A (IU): 191% of RDA
• Vitamin B6: 59.4% of RDA
• Vitamin C: 222% of RDA
• Iron: 10.0% of RDA
• Magnesium: 43.0% of RDA
• Manganese: 33.7% of RDA
• Niacin: 40.4% of RDA
• Potassium: 57.1% of RDA
• Zinc: 26.7% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1 1/2
cups
can use green lentils.
 
3
cups
can use water in place of broth.
 
1
cup
canned or sun-dried are fine-half if sun-dried.
 
1
tsp
or to taste.
 
1/2
tsp
 
1/2
tsp
 
1
tsp
or to taste.
 
2
tbsp
 
1
cup
sliced.
 
1
cup
can use crimini. Sliced.
 
1
cup
sliced.
 
1
cup
can use cabbage, or kale, cut into bite-sized pieces.
 
1
cup
or parsley - chopped.
 
1
tsp
or any medium-high heat oil.
 
1
whole
sliced.
 
2
cups
approx. one oz of tortilla chips will yield one cup.
 
 
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PREPARATION
1.
Combine lentils, broth or water, 1/2 tsp salt, tomatoes, turmeric, and black pepper in a medium pot and bring to a boil. Cover and reduce to a simmer, and let cook for 15 minutes until lentils are soft and liquid is absorbed.
2.
While cooking lentils, heat oil in large skillet over medium high heat. Add chili powder to oil and stir. Add all veggies, onion through broccoli and saute until lightly browning and softening, about 5-10 minutes. Add cilantro, 1/4 tsp of salt (or more or less to taste) and 1 Tbsp of balsamic vinegar. Stir and remove from heat.
3.
Individually warm tortillas in a pan to soften and gently wrap them in a clean dish towel to keep warm.
4.
When lentils are done cooking, stir in 1 tablespoon of balsamic vinegar (or lemon juice), and add salt if needed. Place a heaping spoonful of them on plate, top with sauteed veggies and sliced avocado. Cut tortillas into triangles (like cutting a pie) and arrange around lentils and veggies. Drizzle with hot sauce if desired.
   
 
NUTRITION
This recipe has the following nutrient totals:
Calories 657
Protein 22.5 g
Carbohydrates 80.6 g
Iron 1.90 mg
Fiber 27.6 g
Calcium 68.5 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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