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This recipe has been formatted to fit in your Better Homes and Gardens New Cook Book

Meatless Tacos

Makes: 8 servings
Serving size: 1 taco Yield: 8 tacos
Prep 10 mins Cook 35 mins
Meatless Tacos
Ingredients
  • 1/2  cup  water
  • 1/4  cup  lentils, rinsed and drained
  • 1/4  cup  chopped onion
  • 8  taco shells
  • 1 8  ounce can  tomato sauce
  • 1/2 1 1/8 - 1 1/4 ounce envelope  taco seasoning mix (5 teaspoons)
  • 8  ounces  firm or extra-firm tub-style tofu (fresh bean curd), drained and finely chopped
  • 1 1/2  cups  shredded lettuce
  • 1  medium tomato, chopped
  • 1/2  cup  shredded cheddar cheese
  • 1/2  cup  bottled salsa (optional)
Directions

1. 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.

2. 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.

3. Makes 8 tacos

From the Test KitchenBulgur Tacos:
  • 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
Vegetable Tacos:
  • 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)
  • Servings Per Recipe 8,
  • cal. (kcal) 148,
  • Fat, total (g) 7,
  • chol. (mg) 7,
  • sat. fat (g) 2,
  • carb. (g) 16,
  • Monounsaturated fat (g) 2,
  • Polyunsaturated fat (g) 2,
  • fiber (g) 3,
  • sugar (g) 2,
  • pro. (g) 7,
  • vit. A (RE) 0,
  • vit. A (IU) 194,
  • vit. C (mg) 4,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 0,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 36,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 460,
  • Potassium (mg) 191,
  • calcium (mg) 91,
  • iron (mg) 1,
  • Starch () 1,
  • Lean Meat () 1,
  • Fat () 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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