• 6 Ratings

Tofu and lentils take the place of meat in these low-fat vegetarian tacos. If you like a lot of taco flavor, add taco-seasoned shredded cheese to this recipe.

Source: Better Homes and Gardens

Gallery

Recipe Summary

prep:
10 mins
cook:
35 mins
Servings:
8
Yield:
8 tacos
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

    Advertisement
Instructions Checklist
  • 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.

Instructions Checklist
Instructions Checklist
Instructions Checklist
  • Makes 8 tacos

Bulgur 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

148 calories; total fat 7g; saturated fat 2g; polyunsaturated fat 2g; monounsaturated fat 2g; cholesterol 7mg; sodium 460mg; potassium 191mg; carbohydrates 16g; fiber 3g; sugar 2g; protein 7g; vitamin aRE; vitamin a 194IU; vitamin c 4mg; thiaminmg; riboflavinmg; niacin equivalentsmg; vitamin b6mg; folate 36mcg; vitamin b12mcg; calcium 91mg; iron 1mg.

Reviews

6 Ratings
  • 5 star values: 5
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: Unrated
01/26/2016
I added some garlic and chilli flakes. Also grated a couple of carrots and added whilst the lentils were cooking. Browned the cubes of tofu in coconut oil which gave it a nutty flavor. Great recipe.