If you’re looking for a plant-based, nutritious, and WW-friendly meal that’s bursting with flavor, these Lentil Walnut Tacos are a perfect choice. This recipe combines the meaty texture of lentils with the rich, nutty crunch of walnuts, seasoned to perfection with bold taco spices. Whether you’re a vegetarian, vegan, or simply looking for a delicious meatless option, these tacos are satisfying, healthy, and easy to make. Even better, they are low in SmartPoints, making them a guilt-free option for your WW journey.
Ingredients
This recipe makes approximately 6 tacos (3 servings), with each serving being low in WW SmartPoints.
For the Taco Filling:
- Cooked Lentils: 1 1/2 cups (or 1 cup dry lentils, cooked)
- Walnuts: 1/2 cup, finely chopped or ground
- Onion: 1 medium, finely diced
- Garlic: 3 cloves, minced
- Olive Oil or Nonstick Spray: 1 teaspoon or spray (optional, can be omitted for 0 points)
- Tomato Paste: 2 tablespoons
- Vegetable Broth: 1/4 cup (for deglazing and texture)
Taco Seasoning:
- Chili Powder: 1 teaspoon
- Ground Cumin: 1 teaspoon
- Smoked Paprika: 1/2 teaspoon
- Oregano: 1/2 teaspoon
- Salt and Black Pepper: To taste
- Optional Heat: 1/4 teaspoon cayenne pepper or red pepper flakes
For the Tacos:
- Corn Tortillas: 6 small (approximately 6-inch tortillas)
- Shredded Lettuce: 1 cup
- Diced Tomatoes: 1 cup
- Avocado (optional): 1/4 medium avocado, diced
- Cilantro: 2 tablespoons, chopped
- Lime Wedges: For serving
Instructions
Step 1: Prepare the Lentils
- If using dry lentils, rinse 1 cup thoroughly under cold water.
- Cook in a medium saucepan with 2 1/2 cups water or vegetable broth. Bring to a boil, then reduce heat and simmer for 20–25 minutes until tender. Drain any excess liquid and set aside.
Step 2: Chop the Walnuts
- Using a food processor or a sharp knife, finely chop the walnuts until they resemble coarse crumbs. This will give the taco filling a “meaty” texture.
Step 3: Sauté the Base
- Heat a nonstick skillet over medium heat. If using olive oil, add 1 teaspoon; otherwise, use nonstick spray.
- Add the diced onion and cook for 3–4 minutes until softened. Stir in the minced garlic and cook for an additional minute until fragrant.
Step 4: Combine the Filling
- Add the cooked lentils, chopped walnuts, tomato paste, and taco seasoning to the skillet. Stir well to coat everything evenly in the spices.
- Pour in the vegetable broth and stir. Cook for 5–7 minutes, allowing the flavors to meld and the mixture to thicken slightly. Adjust the seasoning with salt and pepper if needed.
Step 5: Warm the Tortillas
- While the filling cooks, warm the corn tortillas. Heat them individually in a dry skillet over medium heat for 30 seconds on each side or microwave them wrapped in a damp paper towel for 20 seconds.
Step 6: Assemble the Tacos
- Divide the lentil walnut mixture evenly among the tortillas.
- Top with shredded lettuce, diced tomatoes, avocado (if using), and chopped cilantro.
- Serve with lime wedges on the side for a zesty finish.
Nutritional Information (Per Serving – 2 tacos per serving)
- Calories: 180
- Protein: 10 g
- Carbohydrates: 25 g
- Fat: 6 g
- Fiber: 8 g
- SmartPoints (WW): 3 (varies based on specific ingredients like avocado or tortillas used)
Tips for Success
- Choose the Right Lentils: Use green or brown lentils for this recipe, as they hold their shape and provide a hearty texture. Avoid red lentils, which are better for soups and purees.
- Make It Spicy: Add diced jalapeños or a splash of hot sauce for extra heat.
- Prep Ahead: The lentil walnut mixture can be made in advance and stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- Lower the Points: Skip the avocado and use fewer walnuts to lower the SmartPoints further.
- Taco Shell Options: Swap corn tortillas for lettuce wraps or low-point wraps to make the dish even lighter.
Why Lentils and Walnuts?
This combination mimics the texture of ground meat while adding a boost of plant-based protein, fiber, and healthy fats. Lentils are a WW 0-point food (for most plans), and walnuts contribute richness and a satisfying crunch. Together, they create a flavorful, nutrient-dense filling that satisfies meat lovers and vegetarians alike.
Variations and Serving Ideas
- Taco Salad: Skip the tortillas and serve the lentil walnut filling over a bed of lettuce with your favorite taco toppings.
- Burrito Bowl: Add rice, beans, and salsa for a hearty, deconstructed taco experience.
- Kid-Friendly: Tone down the spices and let kids build their own tacos with their favorite toppings.
- Nachos: Use the filling as a topping for baked tortilla chips, along with salsa and a light sprinkle of cheese.
Why You’ll Love This Recipe
- Healthy and Filling: Packed with fiber, protein, and essential nutrients, these tacos keep you full and energized.
- Easy to Make: Simple ingredients and minimal prep make this a go-to recipe for busy nights.
- WW-Friendly: With low SmartPoints, it fits seamlessly into your WW plan without sacrificing flavor.
- Customizable: Adjust the toppings, spice level, or serving style to suit your preferences.
- Eco-Friendly: Plant-based meals have a lower environmental impact, making this dish good for you and the planet.
FAQ About Lentil Walnut Tacos
1. Can I use canned lentils?
Yes! Canned lentils work perfectly for this recipe and save time. Just rinse and drain them thoroughly before use.
2. Can I replace walnuts with another nut?
Yes, pecans or almonds are good substitutes. For a nut-free version, use sunflower seeds.
3. Are these tacos freezer-friendly?
The lentil walnut filling freezes well. Store it in an airtight container for up to 3 months. Defrost and reheat before serving.
4. What’s the best way to reheat leftovers?
Reheat the filling in a skillet over medium heat or in the microwave, adding a splash of broth if needed to prevent drying.
By following this detailed guide, you can create a flavorful, satisfying meal that’s both nutritious and WW-friendly. These Lentil Walnut Tacos are perfect for a quick weeknight dinner, meal prep, or even as a crowd-pleasing dish for gatherings.