Low-FODMAP Lentil-Walnut Taco Meat

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.

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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.

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