Quick Mexican Tortilla with Lentils
Warm cumin-and-chili lentils scooped onto a whole wheat tortilla, topped with diced raw tomatoes and a handful of cold salad greens. That warm-cold layer is the whole concept — spiced filling straight from the pan, fresh toppings straight from the cutting board.
Nine ingredients, one pan, 15 minutes. The plate lands at 365 calories with 8 grams of fiber, most of it from the lentil-and-tortilla base.
Warm cumin-and-chili lentils scooped onto a whole wheat tortilla, topped with diced raw tomatoes and a handful of cold salad greens. That warm-cold layer is the whole concept — spiced filling straight from the pan, fresh toppings straight from the cutting board.
Nine ingredients, one pan, 15 minutes. The plate lands at 365 calories with 8 grams of fiber, most of it from the lentil-and-tortilla base.
Ingredients
- lentils, canned 0.5 cup
- onion 0.25
- garlic 1 clove
- tomatoes 2
- olive oil 1 tablespoon
- chili powder 1 pinch
- ground cumin 1 teaspoon
- tortilla wrap, whole wheat 1
- mixed salad 1 handful
Method
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Rinse the lentils in a sieve and let them drain.
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Chop the onion and garlic. Cut the tomatoes into small cubes.
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Heat the olive oil in a pan and add the onion and garlic. Sauté for 2 minutes. Add the lentils, chili powder, cumin, salt and pepper. Cook on low heat for 3-5 minutes.
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Heat the tortilla in a warm skillet.
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Prepare the taco by placing the lentil mixture on the tortilla. Add some lettuce and the tomatoes.
Sautéing the garlic and onion directly with the lentils in Step 3 is doing more than building flavor. Research found that garlic and onion can boost iron absorption from pulses by up to 73%. Certain compounds in the garlic and onion bind to the iron in the lentils, making it easier for the body to absorb.
Why This Works
Behind this recipe
Can I use dried lentils instead of canned?
Yes, but it changes the timeline. Dried lentils need 20 to 25 minutes of simmering before they are soft enough for the filling. Canned lentils are pre-cooked, which is why this recipe finishes in 15 minutes. If using dried, cook them separately first, then pick up at Step 3.
Is 12 grams of protein enough for a meal?
That depends on how the rest of the day looks. 12 grams is on the lower side for a main meal, but the 8 grams of fiber from the lentils and whole wheat tortilla add satiety beyond what the protein number alone suggests. A side of Greek yogurt or some crumbled cheese brings the protein closer to 20 grams without changing the recipe.
Does the olive oil help absorb nutrients from the tomatoes?
Not in this recipe. The tomatoes go on raw as a cold topping in Step 5, and the olive oil is used in Step 3 for sautéing the lentil filling. The two never share a pan. The olive oil does its work with the onion, garlic, and spices during the sauté.
