FLAVOURS OF THE WORLD
Lentil burritos
A great Mexican-style treat!
Vegetarian
Developed by CanolaInfo.org
1 serving
N/A (prep: N/A / cook: N/A)
Time required
N/A
Carbohydrates
40.8 g/serving
Ingredients
- 1½ cups (375 mL) split red lentils
- 3 cups (750 mL) water
- 1 medium onion, diced
- 1 cup (250 mL) green pepper, diced
- 2 large garlic cloves, minced
- 1½ tsp (7 mL) chile powder
- ½ tsp (2 mL) ground cumin
- 2 tsp (10 mL) canola oil
- 1 cup (250 mL) water
- 6 tbsp (90 mL) tomato paste
- 8 (6 inch; 15 cm) whole grain tortillas
- Optional: Low fat sour cream, salsa, cheddar cheese
- Calories 228
- Carbs 40.8 g
- Sugar 5 g
- Added Sugar 0 g
- Fibre 6.4 g
Directions
- Rinse and drain lentils. In a saucepan, combine lentils and water to boil, cover and simmer 20 minutes. They will be slightly undercooked. Drain if necessary.
- In sauté pan, sauté onion, green pepper and garlic in canola oil, but do not brown. Add chile powder, cumin, cooked lentils, water and tomato paste. Stir 2 minutes until mixture starts to thicken. Cover and cook for another 5 minutes.
- Lay a tortilla flat and place ½ cup (125 mL) of lentil mix down in the centre and roll up. Top each burrito with dollop of sour cream, salsa and light sprinkle of shredded cheddar cheese.
Per serving (1 burrito)
- Calories 228
- Protein 9.3 g
- Total fat 2.5 g
- Saturated fat 0 g
- Cholesterol 0 mg
- Carbohydrates 40.8 g
- Fibre 6.4 g
- Sugars 5 g
- Added sugars 0 g
- Potassium 495 mg
* Nutritional info above does not include salsa, sour cream and/or cheese.
© Copyright 2022 Canadian Diabetes Association. Reproduced with permission from the Canadian Diabetes Association.
