Heart-Healthy Taco Mince
Savor a guilt-free twist on taco night with this Heart-Healthy Taco Mince recipe, a delicious and wholesome plant-based delight. Packed with protein-rich red lentils, hearty black beans, and fresh veggies like red bell pepper, grated carrots, and onion, this filling is seasoned with aromatic spices like cumin, smoked paprika, and chili powder for a bold, Tex-Mex flavor. Simmered in low-sodium vegetable broth and finished with a zesty splash of lime juice and fresh cilantro, this high-fiber, low-fat dish is perfect for those seeking flavorful and nutritious meal options. Ready in just 40 minutes, this versatile taco mince can be served in crunchy taco shells, atop leafy greens, or wrapped in whole-grain tortillas for a heart-smart take on a classic favorite.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, finely diced
- 3 cloves Garlic cloves, minced
- 1 medium Red bell pepper, finely diced
- 2 medium Carrots, grated
- 1 cup Red lentils, rinsed and drained
- 2.5 cups Low-sodium vegetable broth
- 2 tablespoons Tomato paste
- 1 teaspoon Cumin powder
- 1 teaspoon Smoked paprika
- 1 teaspoon Chili powder
- 0.5 teaspoon Ground coriander
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Salt (optional, or to taste)
- 1 cup Cooked black beans
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lime juice
Instructions
Heat the olive oil in a large skillet or sauté pan over medium heat.
Add the diced onion and cook for 3-4 minutes until translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced red bell pepper and grated carrots, and cook for 4-5 minutes until softened.
Stir in the rinsed red lentils, low-sodium vegetable broth, and tomato paste.
Add the cumin, smoked paprika, chili powder, ground coriander, black pepper, and optional salt. Mix well to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 15-20 minutes, stirring occasionally, until the lentils are tender and most of the liquid is absorbed.
Stir in the cooked black beans and cook for an additional 5 minutes to heat through.
Remove from heat and stir in the fresh cilantro and lime juice for a burst of freshness.
Serve the heart-healthy taco mince warm in taco shells, over greens, or with whole-grain tortillas. Enjoy!
Nutrition Facts
Calories |
850 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1061 mg | 46% | |
| Total Carbohydrate | 138.7 g | 50% | |
| Dietary Fiber | 43.9 g | 157% | |
| Total Sugars | 29.3 g | ||
| Protein | 40.4 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 254 mg | 20% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3244 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
