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Vegetarian (Black Bean Lentil) Tacos

At SNAP4CT, we love tacos and we love beans!  These vegetarian black bean and lentil tacos are loaded with fiber, which helps to make them diabetes friendly and heart healthy.  Want another idea for a taco filling?  Try this simple one pot, 2 ingredient Salsa Chicken recipe. 

Makes: 4 Servings

Ingredients
4 whole wheat flour tortillas (or corn tortillas / taco shells)
½ cup dry lentils, sorted and rinsed
1 can (15 oz) black beans, drained and rinsed
1 packet low sodium taco seasoning
OR 3 tablespoons of simple homemade Taco Seasoning

1 ½ cups water

Optional: peppers and onions, shredded lettuce, plain Greek yogurt, avocado slices, cilantro, salsa

Instructions
  1. Cook lentils in the water over medium-high heat until almost all of the water is absorbed (about 15 minutes).
  2. When there is about 2 tablespoons of water left, add black beans and taco seasoning. Stir and continue cooking until all of the water is absorbed (about 2 minutes).
  3. Add mixture to tortillas or taco shells and top as you like. 

Vegetarian Tacos
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Nutrition Information
Serving Size: 1 taco

Calories: 290
Total Fat: 2.5g
Saturated Fat: 1g
Protein: 15g
Sodium: 470mg
Carbohydrates: 53g
Added Sugar: 0g
Fiber: 12g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations