Where's the Beef?!

Brown Lentils Make a Great Substitute for Ground Beef 

I've been a vegetarian most my life (since I was a teen) and I can't believe I didn't figure this out sooner! Maybe because I didn't have Trader Joe's Steamed Lentils back then. These lentils are already cooked and ready to use, hot or cold. I buy them and mix them in with rice for a quick lunch or add to a cold salad for extra protein and fiber. However, my new favorite way to use them is for a quick ground beef substitute. In the past, I've made many recipes that called for ground beef but either skipped the beef all together or used beans, tofu or fake ground beef. If you can't find these Trader Joe's Steamed Lentils you could use dry brown lentils and cook them. Dried lentils cook fast so this would still be a quick meal. Here's two of my easy, family recipes I hope you try.

This first recipe is my oldest son's favorite! He LOVES his mom's tacos. I use to make them with fake ground beef but since I quit eating anything with added oils or processed, the fake meats are out. I started using lentils and my son never even seemed to notice. He still gobbles them up fast! This recipe is so easy to cook that after you make it once you won't need to follow my recipe again.

The Yummiest Tacos (named by my son)
This recipe is one of my busy-mom stables. It's quick, healthy and tasty.

Ingredients
Taco filling:
1 package Trader Joe Steamed Lentils
1 cup frozen corn
Your favorite package of taco seasoning (or add your own homemade taco seasonings)
water or vegetable broth

Corn tortillas
taco toppers - lettuce, tomato, salsa

Directions:

1. In a large skillet mix the filling ingredients and heat. Add water or vegetable broth just a little more than enough to get everything wet. There should be enough liquid to simmer. Simmer for about 10 minutes (while your getting everything else ready).
2. Heat the corn tortillas. I put 4 in my toaster oven at one time and set it to toast. It not only heats the tortillas it also makes them slightly hard but not crunchy. You could also put them in a preheated 350 degree oven (directly on the rack or on a cookie sheet) for about 5 minutes.
3. Assemble the tacos! First add a large spoonful of taco filling on one tortilla. Then pile on the lettuce, tomatoes and salsa. I add a dash of my favorite hot sauce on top. Eat 2 or 3 and you'll be pleasantly full! There should be enough filling for at least a dozen tacos.

Traditional Shepard's Pie with Lentils
This is a great recipe to make if you have several different kinds of vegetables in your refrigerator that you need to use before they go bad. Most vegetables will work well- mix and match to your own tastes.

Ingredients:
Filling:
1 small onion - chopped
2 cloves garlic, minced
8 ounces package brown mushrooms, sliced
1 cup of frozen peas (or just dump a fair amount, you don't have to measure)
1 cup frozen corn (or just dump a fair amount, you don't have to measure)
1 cup frozen spinach (or just dump a fair amount, you don't have to measure)
1 cup chopped carrots (about 10 baby carrots or 2-3 large carrots)
(any other veggies you have & want to use)
1 package Trader Joe Steamed Lentils
1/2 cup vegetable broth
2 Tbs tamari (or soy sauce)
1/2 tsp thyme
1 tsp oregano

topping:
5 large potatoes, chopped (and peel if desired)
your favorite milk alternative (soy, almond or rice)

Directions
1. Preheat oven to 350 degrees F.
2. Boil potatoes. While boiling make the filling. When potatoes are done, mix with milk until creamy. Add salt and pepper to taste.

Saute with vegetable broth instead of oil.

3. In a large skillet or pot sauté the onion, and garlic in vegetable broth (instead of oil) until soft. Add the rest of the filling ingredients and heat until everything is hot. Add more vegetable broth as needed. Simmer for about 5 minutes.
4. Line a large rectangular pan with parchment paper (so it doesn't stick and you don't have to oil). Pour lentil filling into pan. Spread mashed potato topping on top. Bake for 30 minutes.

I hope you enjoy these recipes and try exploring your own recipes substituting ground beef for lentils. I want to try making meatballs using lentils and Italian seasonings or sloppy joes. Unlike beef, lentils are low in fat (contain no cholesterol or saturated fats) and super high in fiber (beef contains no fiber). Their high fiber content helps lower your cholesterol, stabilize your blood sugar, make you fill full (high fiber foods are great if your trying to loose weight) and keep your digestive tract moving. They are also packed with protein and an excellent source of folate and iron.