Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Vegetarian Tacos with Lentils


These tacos are one of my all-time favorites. The lentils for the filling are delicious in a taco shell or can be used to top a salad or be eaten by themselves. The seasonings and salsa give this meal a ton of great flavor. The texture even resembles ground beef, so the carnivores in the house won’t miss the meat. I love this meal because it’s inexpensive to make and produces a big batch, which is easy to reheat as leftovers or freeze for another night when you just don’t want to cook.

1 teaspoon extra-virgin olive oil

1 cup chopped onion

1 teaspoon minced garlic

1 cup dried lentils, rinsed

1 tablespoon Chili Powder (here)

2 teaspoons ground cumin

1 teaspoon dried oregano

2½ cups vegetable broth

1 cup Fresh Salsa (here)

12 (7- to 8-inch) whole-grain taco shells, such as La Tortilla Factory low-carb taco shells

1½ cups finely shredded romaine lettuce

1½ cups shredded Cheddar cheese

¼ cup low-fat plain Greek yogurt

1 In a large skillet over medium heat, heat the olive oil. Add the onion and garlic, and sauté until tender, 2 to 3 minutes.

2 Add the lentils, chili powder, cumin, and oregano, and cook for 1 minute, stirring to coat the lentils well.

3 Add the broth and bring to a boil. Reduce the heat to a simmer, cover, and simmer for 25 to 30 minutes.

4 Uncover the skillet and continue to cook for 6 to 8 minutes more to thicken the mixture.

5 Mash the lentils lightly using a potato masher. Stir in the salsa until well combined.

6 To serve, spoon ¼ cup of filling into each tortilla shell. Top each with the lettuce, cheese, and 1 teaspoon of yogurt.

Per Serving (1 taco): Calories: 175 Total fat: 7g Sodium: 592mg Total carbs: 17g Sugar: 2g Fiber: 9g Protein: 11g

Post-Op Servings

image ¼ cup (filling only, no toppings or shell) image ½ cup (filling only) image 1 taco