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The Water Closet

Low-FODMAP Lentil-Walnut Taco Meat

4/27/2018

13 Comments

 
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Protein is often a looming but unwarranted concern when it comes to vegan diets, and low-FODMAP vegan diets in particular. That's because many vegan diets rely heavily on legumes (beans, lentils, and peas), which are excellent sources of concentrated plant protein. Unfortunately, most legumes are high in FODMAPs and can cause digestive distress for people with irritable bowel syndrome.

However, the right legumes, served in the right portion size and seasoned with the right spices, can create not only a delicious source of concentrated protein but can also be safe and satisfying for vegans (and nonvegans) with IBS.

This recipe for Lentil-Walnut Taco Meat melds two healthy low-FODMAP, high-protein foods: canned lentils and walnuts. The mixture is then beautifully seasoned to create a scrumptious, meaty combo that can be used to craft fabulous tacos (use corn tortillas), taco bowls, lettuce wraps, and taco salads. Just add an assortment of your favorite low-FODMAP complementary sides and toppings:
  • lettuce
  • rice
  • shredded vegan cheese
  • diced tomatoes or halved cherry tomatoes
  • raw or sauteed red, yellow, and/or green bell peppers (diced or sliced)
  • sliced black olives
  • sliced scallion greens
  • a dollop of vegan sour cream
  • fresh whole or chopped cilantro
  • mashed or sliced avocado (one-quarter avocado is low-FODMAP)

Enjoy this versatile mix on a regular basis. Once you have the recipe down, adapt the seasonings to suit your taste. Dig in . . . it's taco time!
Lentil-Walnut Taco Meat
Makes 4 servings
INGREDIENTS
  • 1 can (15 oz.) lentils, rinsed well and drained
  • 1/2 cup roasted walnuts or pecans (see tip)
  • 1 tsp. reduced-sodium tamari
  • 1/2 tsp. garlic-infused olive oil (optional)
  • 1/2 tsp. ground cumin
  • 1/2 tsp. dried oregano
  • 1/4 tsp. ground coriander
  • 1/4 tsp. sweet paprika
  • 1/4 tsp. smoked paprika
  • 1/8 tsp. cayenne
  • Tabasco
  • Sea salt
  • Freshly ground black pepper
DIRECTIONS
  1. ​Put the lentils, walnuts, tamari, optional oil, cumin, oregano, coriander, sweet paprika, smoked paprika, and cayenne in a food processor and pulse until the walnuts are coarsely chopped.
  2. Season with Tabasco, salt, and pepper to taste and pulse again until evenly incorporated.
  3. Serve immediately or heat in a lightly oiled skillet over medium-high heat, stirring constantly, until hot and slightly crisp.
Tip:​ To roast the walnuts or pecans, preheat the oven to 350 degrees F. Spread the nuts in a single layer on a baking sheet. Bake for 5 to 12 minutes, occasionally stirring the nuts to ensure even roasting, until they're aromatic and just a shade darker.

*****
​I love hearing from you! Please post your thoughts in the comment section below.
13 Comments
Sandra
4/30/2018 07:48:37 am

Thank you for introducing me to a new meal I can enjoy and not suffer from eating. I had to cut out most of the spices due to acid reflux, but was able to use paprika, cumin and sea salt. What a pleasure to have an interesting array of texture and flavors. I live alone and will manage to eat it for the week.
I really appreciate your kindness in sharing.

Reply
Jo Stepaniak
1/28/2020 09:34:21 am

Thank you so much, Sandra!

Reply
Caitlin
5/11/2018 03:49:17 am

I loved this! Used leftover stuff from the cupboard and added a bit of nooch, so tasty. I'll use this as my ~mince meat~ recipe from now on, thankyou!

Reply
Jo Stepaniak
1/28/2020 09:38:22 am

Awesome! Thanks, Caitlin!

Reply
Kim
5/22/2018 03:49:13 pm

Hello! Thank you for this recipe, it gave me the courage to try lentils again after avoiding them for a long time. And it was yummy!
I have a question about rinsing the lentils. There were a lot of husks, which I assumed would be harder to digest, but is it important to remove them when rinsing the lentils? They tend to float so it's not impossible but if I don't have to worry about them then I won't.
Thanks! Kim

Reply
Jo Stepaniak
1/28/2020 09:36:23 am

Hi, Kim. I'm so glad you enjoyed the recipe. Removing the lentil hulls isn't necessary, so you don't need to worry about them.

Reply
Kimberly
5/29/2018 11:48:37 pm

Thank you for this recipe! I used canned green lentils, there were a lot of hulls floating around when I rinsed them. Are the hulls high in fermentable fibre and is it important to remove them? Thanks again!

Reply
npbettyb
6/24/2018 02:13:11 pm

I have a recipe for mexi "meat" using buckwheat groats. Will this work ( without onion and garlic powder) what about the food yeast?

Thank you

Reply
Jo Stepaniak
1/28/2020 09:39:28 am

I don't know. You would have to experiment with the buckwheat to see how you like it in this type of recipe.

Reply
Katie
1/7/2019 05:14:10 pm

I tried this recipe for the first time today and loved it! Today is the first day of my second week of low FODMAP and these tacos were the first really great meal I've had since going without garlic,onion,etc. Highly recommend! I served them with some low FODMAP "salsa" and cilantro-lime rice.

Reply
Jo Stepaniak
1/28/2020 09:36:58 am

Thanks, Katie! Your side dishes sound delish!

Reply
ABIGAIL FUENTES
5/1/2020 10:16:52 pm

Are lentils required to be canned? I cant find any on my local store. If I cook the lentils what do you recommend?

Reply
Jo Stepaniak
6/12/2020 09:31:25 am

Hi, Abigail. Canned lentils will be lower in FODMAPs, but if you can't find them, you can cook them yourself on the stove top or in a pressure cooker. Store the cooked lentils in the fridge and rinse them well prior to eating them or using them in recipes.

Reply

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    Vegan author Jo Stepaniak, MSEd, has endured IBS for decades. She understands firsthand the challenges of living with dietary restrictions as well as chronic pain and illness.
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