Salsa Verde Lentil Tacos with Mango-Pomegranate Pico
2 tacos of salsa verde lentil tacos with mango-pomegranate pico contains 447 Calories. The macronutrient breakdown is 59% carbs, 23% fat, and 18% protein. This is a good source of protein (38% of your Daily Value), fiber (45% of your Daily Value), and potassium (20% of your Daily Value).
- Makes
- 8 tacos
- Prep Time
- 20 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Make the salsa: Add mango, pomegranate, red onion, cilantro, and lime juice to a medium bowl; stir until just combined. Cover and place in fridge until tacos are ready to serve.
- Next make the lentils: Add 1 ½ cups of water and lentils to a medium pot and place over high heat. Bring to a boil, then reduce heat to low, cover and simmer for 25-35 minutes or until lentils are fork tender and water has absorbed completely. Do NOT overcook the lentils or they will become mushy and we don’t want them to be mushy. Once lentils are cooked, drain out excess water from pot and remove from heat. (Make in rice cooker?)
- While lentils are cooking, make the tomatillo sauce. Remove husks from tomatillos and rinse them under warm water; cut in half and place cut side down on a foil-lined pan along with garlic, jalapeno halves and poblano pepper. Place under the broiler for 5-8 minutes or until the skin of the tomatillos and peppers are dark golden brown and somewhat blackened. Remove from the oven and allow to cool for 5 minutes.
- Once cooled enough to handle, peel the blackened skin from poblano pepper and discard.
- Remove the roasted garlic cloves from their skin and add to a blender along with the rest of the poblano pepper (stem and skin removed), tomatillos and jalapeno halves. Add in cilantro and lime juice; blend for 1-2 minutes or until smooth.
- Stir in 1 cup of tomatillo sauce into cooked lentils. Add salt and pepper to taste. Reserve extra sauce for garnish (or you can use it as a salsa with chips).
- To assemble tacos: Add 1 tablespoon of cheese in a taco, then place about ¼ cup lentils and top with a tablespoon or two of mango-pomegranate pico. Serves 4, 2 tacos each.
Nutrition Facts
For 2 tacos of salsa verde lentil tacos with mango-pomegranate pico (425g)
Nutrient | Value | %DV |
---|---|---|
Calories | 447 | |
Fats | 12g | 15% |
Saturated fats | 6g | 29% |
Trans fats | 0g | |
Cholesterol | 25mg | 8% |
Sodium | 242mg | 11% |
Carbs | 68g | 25% |
Net carbs | 56g | |
Fiber | 13g | 45% |
Sugar | 18g | |
Protein | 21g | |
Calcium | 297mg | 30% |
Iron | 4mg | 53% |
Potassium | 934mg | 20% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 22μg | |
Beta carotene | 959μg | |
Caffeine | 0mg | |
Choline | 63mg | 11% |
Copper | 1mg | 61% |
Fluoride | 0.1μg | |
Folate (B9) | 234μg | 59% |
Lycopene | 2μg | |
Magnesium | 95mg | 23% |
Manganese | 1mg | 44% |
Niacin | 4mg | 26% |
Pantothenic acid | 1mg | 26% |
Phosphorus | 451mg | 64% |
Retinol | 54μg | |
Riboflavin (B2) | 0.3mg | 23% |
Selenium | 9μg | 16% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 35% |
Vitamin A IU | 1827IU | |
Vitamin A | 155μg | 17% |
Vitamin B12 | 0.3μg | 11% |
Vitamin B6 | 1mg | 39% |
Vitamin C | 68mg | 76% |
Vitamin D IU | 6IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 2mg | 13% |
Vitamin K | 62μg | 52% |
Zinc | 3mg | 29% |
Sugars | ||
Sugar | 18g | |
Sucrose | 4g | |
Glucose | 1g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0.1g | |
Galactose | 0g | |
Starch | 18g | |
Fats | ||
Saturated fats | 6g | 29% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |