{"id":703,"date":"2022-06-14T13:17:27","date_gmt":"2022-06-14T20:17:27","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=703"},"modified":"2022-06-14T13:17:27","modified_gmt":"2022-06-14T20:17:27","slug":"lentil-tacos","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/14\/lentil-tacos\/","title":{"rendered":"Lentil Tacos"},"content":{"rendered":"\n<p><a href=\"https:\/\/wpcdn.web.wsu.edu\/extension\/uploads\/sites\/91\/2024\/06\/L6-Lentil-Tacos-ESBA.pdf\">Lentil Tacos (pdf)<\/a><\/p>\n\n\n\n<p>Makes: 6 servings (2 tacos per serving)<br>Preparation Time: 8 minutes<br>Cooking Time: 30 minutes<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<ul><li>Nonstick cooking spray<\/li><li>1 tablespoon vegetable oil<\/li><li>1 onion, diced<\/li><li>1 cup dried lentils<\/li><li>\u00bc teaspoon garlic powder<\/li><li>2 tablespoons taco seasoning<\/li><li>2 cups water<\/li><li>1 (8 ounce) can tomato sauce<\/li><li>12 (6 inch) corn tortillas<\/li><li>1 cup salsa<\/li><li>4 ounces (1 cup) shredded cheese<\/li><li>2 cups shredded lettuce<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Directions<\/h2>\n\n\n\n<ol><li>Wash hands with soap and water.<\/li><li>Wash the lettuce under cold running water.<\/li><li>Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.<\/li><li>Spray a large skillet with cooking spray. Add tortillas to the skillet one at a time. Heat briefly on both sides over medium heat until warm and soft. Wrap in 2 layers of foil, put on a plate, and cover with another plate to keep warm.<\/li><li>Heat the oil in the skillet over medium high heat.<\/li><li>Add the onion, and cook for 4 to 6 minutes until it becomes soft. Stir while cooking.<\/li><li>Add the lentils, garlic powder, and taco seasoning, and stir to mix.<\/li><li>Add the water and tomato sauce, and stir to mix.<\/li><li>Bring to a boil, then reduce heat to medium low, and cover. Cook for about 20 minutes or until the lentils are tender.<\/li><li>Uncover, and cook for 5 more minutes until the mixture thickens. (Optional: Mash the lentils somewhat with the back of a fork.)<\/li><li>Add \u00bc cup of the lentil mixture, salsa, cheese, and lettuce to each tortilla.<\/li><li>Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.<\/li><\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p><strong><em>Be creative!<\/em><\/strong> Serve as lentil tostadas or with tortilla chips as a party dip.<\/p>\n\n    <\/section>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wsu-row wsu-row--single\" >\r\n    \n<div class=\"wsu-column\"  style=\"\">\r\n\t\n\n<figure class=\"wp-block-table alignleft is-style-regular\"><table><thead><tr><th colspan=\"2\">Nutrition facts<\/th><\/tr><\/thead><tbody><tr><td>6 servings per container<br><strong>Serving size&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                      <\/strong><\/td><td><br><strong>2 Tacos (340g)<\/strong><\/td><\/tr><tr><td>Amount Per Serving<br><strong>Calories&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                               <\/strong><\/td><td><br><strong>360<\/strong><\/td><\/tr><tr><td>                                                      <\/td><td><strong><strong>% Daily Value*<\/strong><\/strong><\/td><\/tr><tr><td><strong>Total Fat&nbsp;<\/strong>11g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;    <\/td><td><strong>14%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Saturated Fat 4g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>20%<\/strong><\/td><\/tr><tr><td><em>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Trans<\/em>&nbsp;Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td><strong>Cholesterol<\/strong>&nbsp;20mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>6%<\/strong><\/td><\/tr><tr><td><strong>Sodium<\/strong> 860mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/td><td><strong>37%<\/strong><\/td><\/tr><tr><td><strong>Total Carbohydrate<\/strong> 54g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<strong>&nbsp;&nbsp;&nbsp;<\/strong><\/td><td><strong>20%&nbsp;<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Dietary Fibers 9g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>32%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Total Sugars 8g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Includes 0g Added Sugars&nbsp;&nbsp;&nbsp;  <\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Protein<\/strong>&nbsp;17g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>34%<\/strong><\/td><\/tr><tr><td>Vitamin D 0mcg<\/td><td>0%<\/td><\/tr><tr><td>Calcium 219mg <\/td><td>15%<\/td><\/tr><tr><td>Iron 4mg<\/td><td>20%<\/td><\/tr><tr><td>Potassium 680mg<\/td><td>15%<\/td><\/tr><\/tbody><tfoot><tr><td colspan=\"2\">*The % Daily Value (DV) tells you how much a<br>nutrient in a serving of food contributes to a <br>daily diet. 2,000 calories a day is used for <br>general nutrition advice. <\/td><\/tr><\/tfoot><\/table><\/figure>\n\n<\/div>\r\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Lentil Tacos (pdf) Makes: 6 servings (2 tacos per serving)Preparation Time: 8 minutesCooking Time: 30 minutes Ingredients Nonstick cooking spray 1 tablespoon vegetable oil 1 onion, diced 1 cup dried lentils \u00bc teaspoon garlic powder 2 tablespoons taco seasoning 2 cups water 1 (8 ounce) can tomato sauce 12 (6 inch) corn tortillas 1 cup [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wsuwp_accessibility_report":null,"_external_link":""},"categories":[7,10],"tags":[],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/703"}],"collection":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=703"}],"version-history":[{"count":0,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/703\/revisions"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=703"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=703"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=703"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}