Spicy Lentil Tacos (18g Protein)

Lentils take on taco seasoning better than mince takes on anything, and the oven trick here — draping tortillas over the rack bars so they crisp into shells — means crunch without frying. Spice is adjustable from “Tucson” down to “convalescent”, and the lentils don’t mind either way.

Ingredients

• 250g dried brown or green lentils
• 2 onions, chopped
• 3 garlic cloves, minced
• 1 jalapeño, deseeded and finely chopped (optional)
• 3 tbsp reduced-salt taco seasoning
• 350ml low-salt vegetable stock
• 8 small corn tortillas
• 2 tomatoes, chopped
• 2 handfuls shredded lettuce
• 4 tbsp guacamole
• Salsa, to serve

Method

1. 1Heat the oven to 180C/160C fan/gas 4. Simmer the lentils in a covered pan with 600ml water over a low heat for about 20 minutes, until tender, then drain.
2. 2Meanwhile, cook the onions, garlic and jalapeño (if using) in a saucepan over a medium heat for about 8 minutes until golden, adding water a tablespoon at a time to stop them sticking.
3. 3Add the drained lentils, taco seasoning and stock to the onion pan. Bring to the boil, then cover and simmer gently for 5-7 minutes until thick and spoonable.
4. 4While it simmers, drape each tortilla over two bars of the oven rack so the sides hang down. Bake for 5-7 minutes until crisped into shells.
5. 5Fill the shells with the spiced lentils and top with chopped tomato, lettuce and a spoonful of guacamole, with salsa alongside.

Tips for GLP-1 appetites

• Skip the jalapeño and use half the taco seasoning for a nausea-safe version — the lentils still carry it.
• Soft option: warm the tortillas instead of crisping them and fold like soft tacos — easier eating on a tender stomach.