Lentil Smashburger Taco by @tappedinwellness

35 min

4 servings

🫘

1 can

Lentils

🧅

0.5

Onion

🫑

0.25

Red bell pepper

🍄

4.5

White mushrooms

🌾

120 ml

Gluten-free oats

🍅

5 tbsp

Ketchup

🧂

1 tsp

Salt

⚫

1 tsp

Pepper

🌶️

1 tsp

Smoked paprika

🌿

1 tsp

Dried thyme

🧄

1 tsp

Garlic powder

🧅

1 tsp

Onion powder

🧀

1 tsp

Nutritional yeast

🥙

Tortillas

🥣

80 ml

Vegan mayo

🌼

1 tbsp

Mustard

🥒

2 tbsp

Sweet relish

🍋

Lemon

🧀

Cheese

  1. Add
    • Red bell pepper
    • Onion
    • White mushrooms

    Add the peppers, onion and mushrooms to a food processor and pulse until roughly chopped and around the same size.

  2. Sauté
    • Red bell pepper
    • Onion
    • White mushrooms

    Sauté this mixture in a pan over medium heat until most of the moisture has cooked out.

  3. Step
    • Red bell pepper
    • Onion
    • White mushrooms

    Remove from the pan and set aside.

  4. Add
    • Gluten-free oats
    • Salt

    In a small food processor add the oats and spices and blend until roughly combined.

  5. Add
    • Lentils
    • Red bell pepper
    • Onion

    In a large bowl add the lentils, cooked veggies, blended oats and ketchup and mash to form a patty mix that holds its shape.

  6. Form
    • Tortillas
    • Lentils
    • Red bell pepper

    Form the patty on a tortilla and cook patty side down, optionally adding a weight on top to keep it flat.

  7. Flip
    • Cheese

    Flip after about 3-5 mins, add cheese and steam to melt.

  8. Add
    • Vegan mayo

    For the burger sauce, add all the sauce ingredients in a small bowl and mix.

  9. Assemble
    • Tortillas
    • Lentils
    • Red bell pepper

    Assemble with toppings of choice and enjoy.

Lentil Smashburger Taco by @tappedinwellness

35 min

4 servings

🫘

1 can

Lentils

🧅

0.5

Onion

🫑

0.25

Red bell pepper

🍄

4.5

White mushrooms

🌾

120 ml

Gluten-free oats

🍅

5 tbsp

Ketchup

🧂

1 tsp

Salt

⚫

1 tsp

Pepper

🌶️

1 tsp

Smoked paprika

🌿

1 tsp

Dried thyme

🧄

1 tsp

Garlic powder

🧅

1 tsp

Onion powder

🧀

1 tsp

Nutritional yeast

🥙

Tortillas

🥣

80 ml

Vegan mayo

🌼

1 tbsp

Mustard

🥒

2 tbsp

Sweet relish

🍋

Lemon

🧀

Cheese

Preparation Steps

  1. Step 1/9

    Add the peppers, onion and mushrooms to a food processor and pulse until roughly chopped and around the same size.

    🫑Red bell pepper
    🧅Onion
    🍄White mushrooms
    ⚙️Food processor

  2. Step 2/9

    Sauté this mixture in a pan over medium heat until most of the moisture has cooked out.

    🫑Red bell pepper
    🧅Onion
    🍄White mushrooms
    🍳Pan
    🥄Spatula

  3. Step 3/9

    Remove from the pan and set aside.

    🫑Red bell pepper
    🧅Onion
    🍄White mushrooms
    🍳Pan
    🥄Spatula

  4. Step 4/9

    In a small food processor add the oats and spices and blend until roughly combined.

    🌾Gluten-free oats
    🧂Salt
    ⚫Pepper
    🌶️Smoked paprika
    🌿Dried thyme
    🧄Garlic powder
    🧅Onion powder
    🧀Nutritional yeast
    ⚙️Food processor

  5. Step 5/9

    In a large bowl add the lentils, cooked veggies, blended oats and ketchup and mash to form a patty mix that holds its shape.

    🫘Lentils
    🫑Red bell pepper
    🧅Onion
    🍄White mushrooms
    🌾Gluten-free oats
    🍅Ketchup
    🥣Large bowl
    🥔Potato masher

  6. Step 6/9

    Form the patty on a tortilla and cook patty side down, optionally adding a weight on top to keep it flat.

    🥙Tortillas
    🫘Lentils
    🫑Red bell pepper
    🧅Onion
    🍄White mushrooms
    🌾Gluten-free oats
    🍅Ketchup
    🍳Pan
    🥄Spatula
    Weight

  7. Step 7/9

    Flip after about 3-5 mins, add cheese and steam to melt.

    🧀Cheese
    🍳Pan
    🥄Spatula

  8. Step 8/9

    For the burger sauce, add all the sauce ingredients in a small bowl and mix.

    🥣Vegan mayo
    🍅Ketchup
    🌼Mustard
    🥒Sweet relish
    🍋Lemon
    🥣Small bowl
    🥄Spatula

  9. Step 9/9

    Assemble with toppings of choice and enjoy.

    🥙Tortillas
    🫘Lentils
    🫑Red bell pepper
    🧅Onion
    🍄White mushrooms
    🌾Gluten-free oats
    🍅Ketchup
    🧀Cheese
    🥣Vegan mayo
    🌼Mustard
    🥒Sweet relish
    🍋Lemon

Composition

Ingredients

Types

Legumes, Vegetables, Grains, Condiments, Seasonings, Spices, Herbs, Fruits, Dairy

Ingredients

Lentils, Onion, Red bell pepper, White mushrooms, Gluten-free oats, Ketchup, Salt, Pepper, Smoked paprika, Dried thyme, Garlic powder, Onion powder, Nutritional yeast, Tortillas, Vegan mayo, Mustard, Sweet relish, Lemon, Cheese

Notes

Lentils (drained and rinsed), White mushrooms (4-5 mushrooms), Ketchup (for the patty mix), Vegan mayo (for the burger sauce), Mustard (for the burger sauce), Sweet relish (for the burger sauce), Lemon (a squeeze, for the burger sauce), Cheese (amount not given, added to steam and melt on the patty)

Allergens

Gluten, Mustard, Milk

Dietetics

Dietary regimen

Pescatarian, Egg-Free, Nut-Free, Halal, Kosher, Vegetarian

Calories

380 kcal

Macro nutrients

Protein: 14g, Carbohydrates: 48g, Fat: 14g, Fiber: 9g, Sugars: 8g

Nutritional Information

Minerals

Iron: 4.5mg, Potassium: 520mg, Calcium: 85mg, Magnesium: 65mg, Sodium: 680mg

Vitamins

Vitamin C: 18mg, Folate: 130mcg, Vitamin B6: 0.25mg, Vitamin K: 14mcg

Preparation

Time Information

Preparation

20 minutes

Cooking

15 minutes

Overall

35 minutes

Difficulty

Level

Medium (2/4)

Steps

9 steps

Equipments

Utensils

Food processor, Pan, Spatula, Small bowl, Large bowl, Potato masher, Weight

Appliances

Stove

Type

Type

Type Of Dish

Main Course

Occasions

Everyday lunch or dinner

Origin

Source

Platform

instagram

Original Creator

@tappedinwellness

Origin

Cuisine

American

Geographic

United States, North America

Various

Aspect

Texture

Crisp-edged, Tender, Hearty, Soft, Creamy, Chewy

Flavors

Savory, Smoky, Tangy, Sweet, Umami, Herby, Mustardy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

refrigerate : 3-4 days (Store cooked tacos or patties in an airtight container within 2 hours of cooking.,Store sauce separately when possible.), freeze : 2-3 months (Freeze cooked lentil patties without tortillas, sauce, cheese, or fresh toppings in an airtight freezer-safe container.,Thaw in the refrigerator and reheat thoroughly before serving.)