- In a medium saucepan combine water, lentils, and onion. Bring to boiling; reduce heat. Simmer, covered, for 25 to 30 minutes or until lentils are tender and liquid is absorbed. Meanwhile, heat taco shells according to package directions.
- Stir tomato sauce and taco seasoning mix into lentils. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tofu; heat through. Spoon into taco shells. Top with lettuce, tomato, and cheese. If desired, serve with salsa.
- Makes 8 tacos
From the Test Kitchen
Prepare as above, except increase water to 3/4 cup and substitute bulgur for lentils. Simmer water, bulgur, and onion, covered, for about 15 minutes or until bulgur is tender and liquid is absorbed.
Per bulgur taco: 143 calories, 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carbo., 2 g dietary fiber, 6 g protein.
Daily Values: 4% vit. A, 6% vit. C, 9% calcium, 6% iron.
Exchanges: 1 Starch, 0.5 Lean Meat, 1 Fat
Prepare as above, except stir 1 cup frozen whole kernel corn and 3/4 cup shredded carrot into the tomato sauce mixture. Increase number of taco shells to 12.
Per vegetable taco: 133 calories, 6 g total fat (2 g sat. fat), 5 mg cholesterol, 326 mg sodium, 17 g carbo., 3 g dietary fiber, 6 g protein.
Daily Values: 46% vit. A, 6% vit. C, 7% calcium, 6% iron.
Exchanges: 1 Starch, 0.5 Lean Meat, 0.5 Fat
Nutrition Facts (Meatless Tacos)
- Per serving:
- 148 kcal cal.,
- 7 g fat
- (2 g sat. fat,
- 2 g polyunsaturated fat,
- 2 g monounsatured fat),
- 7 mg chol.,
- 460 mg sodium,
- 16 g carb.,
- 3 g fiber,
- 2 g sugar,
- 7 g pro.
- Percent Daily Values are based on a 2,000 calorie diet