Instant Pot Lentil Tacos

• 分量: 12 servings
• 調理時間: 10 minutes
• 総時間: 22 minutes

材料

1 1/2 cups (300 g) dried brown or green lentils, rinsed and drained

3 1/2 cups chicken or vegetable broth (see note)

2 teaspoons chili powder

1 teaspoon ground cumin

1/2 teaspoon salt + 1/2 tsp

1/2 teaspoon smoked or sweet paprika

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon coarsely, ground black pepper-scant

1 cup red or green salsa (preferably thick and chunky vs thin and watery)-I only used 1/2 cup mild salsa

12 to 15 soft or crunchy taco shells

Taco toppings of choice

手順

In a 6-quart electric pressure cooker, combine the lentils, broth, chili powder, cumin, salt, paprika, garlic powder, onion powder and pepper.

Secure the lid and valve and cook on high for 12 minutes. Let the pressure naturally release for 10 minutes before releasing remaining pressure.

Drain off any excess liquid, if desired. Stir in salsa and season to taste with additional salt and pepper, if needed (this is important for flavor!).

Optional: lightly mash the lentils, if desired.

The lentil mixture will thicken a bit if left to sit/keep warm in the pressure cooker.

Serve the lentils warm in taco shells with your choice of toppings.

メモ

NOTES

Stovetop Variation: bring the lentils, broth and seasonings to a simmer in a medium saucepan. Cover, reduce the temperature to medium-low, and cook for 40 to 45 minutes until the lentils are tender. Stir in the salsa, season with additional salt and pepper, if needed, and mash the lentils, if desired.

Broth: each brand/variety of broth will have a distinctive flavor, so make sure to use a broth that you already know you like the flavor of, as it will impact the overall flavor of the lentils.

Salsa: see above note for broth. Same applies for the salsa. Use one you love! It is preferable to use a thick and chunky variety here so there isn’t excess liquid in the lentil mixture.

Refrigerate or Freeze: the cooked lentils keep well in a covered container in the fridge for several days (the flavor gets even better!). They can also be frozen to thaw, reheat and serve later.

栄養

• サービングサイズ: 1 taco (lentils only)
• カロリー: 98 kcal
• 脂肪総量: 0.4 g
• 飽和脂肪: 0.1 g
• ナトリウム: 246 mg
• 炭水化物総量: 17 g
• 食物繊維: 8 g
• 糖質総量: 2 g
• タンパク質: 7 g