Lentil Taco Filling - KNEP - Kentucky Nutrition Education Program


Lentil Taco Filling

Servings:Makes 4Serving Size:1/2 cupRecipe Cost:$2.66Cost per Serving:$0.67


  • 2 teaspoons vegetable oil
  • ½ cup chopped onion
  • ½ cup chopped bell pepper (any color)
  • 1 clove garlic, minced or 1/4 teaspoon garlic powder
  • ½ cup dried lentils, rinsed
  • 4 ½ teaspoons chili powder
  • 1 teaspoon cumin
  • ½ teaspoon oregano (optional)
  • 1 ¼ cups low-sodium broth (any flavor)


  1. Wash hands with soap and water.
  2. In a large skillet, heat oil on medium. Add the onion, bell pepper and garlic. Sauté until tender, about 3 minutes.
  3. Add the lentils, chili powder, cumin and oregano, if desired. Cook and stir for 1 minute.
  4. Add broth and bring to a boil.  Reduce heat, cover and simmer until the lentils are tender, 20 to 30 minutes for brown lentils, Add water if necessary to keep the lentils just covered with liquid.
  5. Uncover; cook until mixture thickens and most of the water is gone, about 5 to 10 minutes. Add salt, if desired.
  6. Use for tacos, wraps or salad.
  7. Refrigerate leftovers within 2 hours.

Make it a Meal

Use this filling for tacos, salads, and quesadillas or try it in a burrito!

Source: Oregon State University/foodhero.org

Nutrition facts per serving: 180 calories; 8g total fat; 1g saturated fat; 0g trans fat; 0mg cholesterol; 130mg sodium; 20g total carbohydrate; 10g dietary fiber; 3g total sugar; 0g added sugar; 7g protein; 0% Daily Value vitamin D; 4% Daily Value calcium; 15% Daily Value iron; 2% Daily Value potassium.