![]() 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:
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
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.
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Jo Stepaniak
1/28/2020 09:34:21 am
Thank you so much, Sandra!
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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!
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Jo Stepaniak
1/28/2020 09:38:22 am
Awesome! Thanks, Caitlin!
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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!
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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.
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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!
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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?
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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.
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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.
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Jo Stepaniak
1/28/2020 09:36:58 am
Thanks, Katie! Your side dishes sound delish!
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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?
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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.
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