Jun 172014
 
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Lentil Burritos

Taco Style Lentils & Rice makes a spicy low-fat, fiber-rich filling for burritos or tacos. Or just spoon it in a bowl and eat it straight.

I’ve written before about how delicious  the combination of lentils and rice  can be, even to dyed in the wool carnivores like my husband and youngest son. These two guys are always a hard sell when it comes to vegan dishes, but even they appreciate the combination of lentils and rice. Especially in this tasty combination.

This recipe is extremely economical. It’s also WIC-friendly, and can be made exclusively from foods available at most dollar stores.

Taco Style Lentils & Rice

Ingredients

  • 1 cup brown rice
  • 1 cup dry lentils
  • 4 cups water
  • 1 tablespoon powdered chicken bouillon or 3 bouillon cubes
  • 1 teaspoon low-sodium soy sauce
  • 1 tablespoon chili powder
  • 2 tablespoons dried onions
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes or ground red pepper (optional)
  • 1 tablespoon vegetable oil
  • Optional: 15-ounce can of tomato sauce or two 8-ounce cans

Directions

If necessary rinse the brown rice and lentils to remove any debris. In a 2-quart saucepan combine the brown rice, lentils and water. Set the pot to heating on high. Add the remaining ingredients, except the optional tomato sauce. Bring the mixture to a boil. Stir it all up with a fork or spoon. Reduce the heat to very low. Place the lid on the pot. Allow the lentils and rice to simmer over low heat for 45 minutes to an hour. You may stir the mixture now and then while it cooks, but you don’t have to.

When the lentils and rice are done cooking you may stir in the tomato sauce if you want to. I don’t add the tomato sauce while it cooks, because this makes the lentils take longer to soften. So after the lentils are tender stir in the tomato sauce if you like. The dish is good either way. It’s just a fun way to change things up and add an extra serving of vegetables to your diet too.

When it’s done cooking serve it in bowls. You may top it with fresh chopped tomatoes, or low-sodium tomatoes that are well drained (drink the juice, it’s good) and fresh chopped avocado. Shredded cheese (vegan or dairy) and sour cream (vegan or dairy) also make good toppings. We often use this as a filling for burritos or hard shell tacos. If you’re fond of taco salad, then try this as a topping instead of chili or taco filling.

Makes 6 servings, about 1-cup each.

Per Serving: 254 Calories; 4g Fat; 12g Protein; 44g Carbohydrate; 11g Dietary Fiber; trace Cholesterol; 241mg Sodium.

Calories By Percentage: Fat 13%; Carbohydrate 69%; Protein 18%.

Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Fat.

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NOTE: If you need a faster cooking version then replace the regular lentils with orange lentils and the brown rice with long grain white rice. Cook for 20 minutes.

Orange lentils are sometimes called red lentils. They are available at most Health Food Stores and some well stocked supermarkets. They cook in about 15 to 20 minutes, as opposed to the 30 to 40 minute cooking time for regular lentils.


Healthy Convenience Mix

This recipe is easy to turn into a homemade convenience mix. GFCF convenience foods are very hard to come by at the market and usually they are prohibitively expensive. This homemade convenience mix tastes good and is very good for you too. As above, if you need a quicker cooking version free feel to use orange (red) lentils and long grain white rice in place of regular lentils and brown rice.

1. Get out a quart-size zipper bag. Combine in it the following:

  • 1 cup brown rice
  • 1 cup dry lentils
  • 1 tablespoon chicken bouillon powder or 3 chicken bouillon cubes
  • 1 tablespoon chili powder
  • 2 tablespoons dried onions
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes or ground red pepper (optional)

Zipper the bag closed. Label and date it. Store on the pantry shelf until needed.

2. When you’re ready to prepare it follow these directions:

Into a 2-quart saucepan measure the following:

  • 4 cups water
  • 1 teaspoon low-sodium soy sauce
  • 1 tablespoon vegetable oil

Add the contents of your zipper bag. Bring to a boil. Reduce heat to low. Cover & cook for 45 to 60 minutes.

After cooking you may stir in 15-ounce can of tomato sauce if desired.

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