Maria Faires' Spicy Lentil Tacos in Creamy Adobo Sauce

Published:  01/21/2018

Why Lentils Are a Plant-Based Powerhouse

Lentils are one of the absolute easiest legumes to prepare because they require zero soaking before cooking. They rinse, simmer, and absorb flavors beautifully in a fraction of the time it takes to cook dried beans.

Beyond convenience, lentils are a nutritional jackpot, packed with essential vitamins, minerals, and dietary fiber. However, if you are relying on them for your primary protein source, there is one important catch: the protein in lentils is incomplete.

Understanding Essential Amino Acids

To understand why that matters, we have to look at the building blocks of protein: amino acids.

When we consume protein, our digestive system breaks it down into individual amino acids. The body then rearranges these blocks to repair muscles, build tissues, and support immune health. While our bodies can synthesize some amino acids on their own, there are 9 essential amino acids that we cannot make. We must get them from the food we eat.

Because lentils lack one of these essential amino acids, they need a little help from a "complementary" food partner to unlock their full nutritional potential.

The Power of Protein Pairing

When you combine two incomplete proteins that lack different amino acids, they balance each other out. This is called a complementary protein pairing, and together, they form a complete protein (containing all 9 essential amino acids).

Here are the two best ways to pair your lentils:

1. Lentils + Grains (The Classic Combo)
Grains like corn, rice, or quinoa act as the perfect counterpart to lentils. The grain supplies the specific amino acid that the lentils lack, while the lentils return the favor by supplying what the grain is missing.

Legumes + Grains = A Complete Protein

2. Lentils + Nuts or Seeds (The Premium Upgrade)
If you want to maximize your nutrition, try pairing lentils with nuts or seeds (like almonds, walnuts, sunflower seeds, or sesame seeds). This combination is often considered superior to the grain pairing because it yields a higher concentration of complete, bioavailable protein per serving.

Legumes + Nuts/Seeds = An Enhanced Complete Protein

Quick Kitchen Tips & Variations
As a Standout Side: While this recipe makes a fantastic, hearty main course, these spicy lentils also work beautifully as a protein-rich side dish alongside your favorite grilled mains or roasted veggies.

The Flavor Booster: Want to instantly elevate your meal? Whip up a batch of Creamy Adobo Sauce. It is an incredibly easy, high-flavor way to dress up these lentils or add a smoky kick to any Mexican-inspired dish.

What is your favorite way to flavor lentils? Let me know in the comments below, and don't forget to subscribe for more easy, nutritious plant-based recipes!

This recipe is listed in the My Fitness Pal database under Maria Faires' Spicy Lentil Tacos in Creamy Adobo Sauce.

Nutrition Note:  this is high in sodium so reduce your sodium intake the rest of the day. This is an excellent source of Vitamin A and Calcium.

Makes 4 servings

• 1 tablespoon olive or canola oil
• 1 cup finely chopped onion
• 3 cloves garlic, chopped
• 1 1/2 cups dried lentils
• 1 package (1.25 ounce) 30% less Sodium taco seasoning (McCormick)
• 3 3/4 cups chicken or vegetable broth
• 1/4 cup Reduced Fat Sour Cream
• 1 finely chopped chipotle chili from 1 small can Chipotles in Adobo (Found in the Mexican section of the store near the enchilada sauce)
• 8 corn tortillas
• 1 1/4 cups julienned romaine lettuce
• 1 cup chopped tomato
• 1 cup shredded reduced-fat (2 percent) sharp cheddar (the sharp cheddar provides more flavor than a mild or medium cheddar)
• 4 tablespoons pumpkin seeds

Heat oil in large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute. Add broth; bring to a boil. Reduce heat, cover and simmer until lentils are tender, 25 to 30 minutes.

For the sauce creamy adobo sauce, mix sour cream, 1 finely chopped chipotle chili from the adobo sauce can (use half for less spice) and 2 teaspoons of the adobo sauce in a bowl. (Tip: you will have leftover chipotles in adobo. Put the can in a small ziplock bag and freeze).

Uncover lentils and cook until mixture thickens, 6 to 8 minutes. Mash with a rubber spatula.

Spoon about 1/4 cup lentil mixture into each tortilla. Top with 2 heaping teaspoons sour cream mixture, lettuce, tomato and cheese. Sprinkle with 1/2 tbsp. pumpkin seeds.