Meatless Tacos

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.



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Servings: 8
Serving size: 1  taco
Yield: 8 tacos
Prep Time: 10 mins
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Ingredients
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    1/2  cup 
    water
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    1/4  cup 
    lentils, rinsed and drained
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    1/4  cup 
    chopped onion
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    8   
    taco shells
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    1  8  ounce can 
    tomato sauce
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    1/2 1 1/8 - 1 1/4 ounce envelope 
    taco seasoning mix (5 teaspoons)
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    8   ounces 
    firm or extra-firm tub-style tofu (fresh bean curd), drained and finely chopped
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    1 1/2  cups 
    shredded lettuce
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    1   
    medium tomato, chopped
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    1/2  cup 
    shredded cheddar cheese
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    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
Variation
  • 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
Variation
  • 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 information
Per Serving: cal. (kcal) 148, Fat, total (g) 7, chol. (mg) 7, sat. fat (g) 2, carb. (g) 16, Monosaturated fat (g) 2, Polyunsaturated fat (g) 2, fiber (g) 3, sugar (g) 2, pro. (g) 7, vit. A (RE) 0, vit. A (IU) 194.36, vit. C (mg) 3.54, Thiamin (mg) 0.09, Riboflavin (mg) 0.07, Niacin (mg) 0.4, Pyridoxine (Vit. B6) (mg) 0.1, Folate (g) 36.29, Cobalamin (Vit. B12) (g) 0.06, sodium (mg) 460, Potassium (mg) 191, calcium (mg) 90.87, iron (mg) 1.44, Starch () 1, Lean Meat () 0.5, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
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