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Lentil Taco Salad
Crispy tortillas are topped with tomato seasoned lentils and perfectly cooked chili spiced veggies. Finish with sliced avocado or guacamole, some chopped cilantro or parsley and drizzle of hot sauce.
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Friendly URLs: /lentil-taco-salad
35 minutes
2
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
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.
 
MACROS
Carbohydrate
80.6
g
Calories
657
 
Fiber
27.6
g
Iron
1.90
mg
Protein
22.5
g
Sodium
2671
mg
Sugars
18.8
g
Fat (total lipid)
22.4
g
 
INGREDIENTS
Amount
Measure
Adjust
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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Recipe Short Name:
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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.
   
 
COMPLETE 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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