One of the more overlooked parts of intuitive eating is nutrition.

Yes, you read that right. Intuitive eating is, after all, a nutrition philosophy. And at the same time, when many people think about it, they often overlook nutrition completely.

And I understand why. Gentle nutrition is the last principle of intuitive eating, after all. And there’s a reason for that.

You can’t begin to consider nutrition until you’ve truly made peace with all foods and healed your relationship with food. Otherwise, sneaky “rules” about what you feel like you should or shouldn’t be doing can start to override your food choices.

But once you have found food freedom, nutrition is a really important piece of the puzzle. Because intuitive eating doesn’t mean just eating whatever the hell you want with no regards for nutrition.

It means eating food that helps you feel your best and feel satisfied – both physically and mentally.

When it comes to nutrition and feeling your best, I like to focus on 2 main nutrients instead of getting overly reductive or numbers-focused — protein and fiber.

Including both protein and fiber at meals is a simple way to make sure that meals are filling, satisfying, and likely, giving your body the nutrients it needs.

These Veggie Lentil Tacos are a great way to do just that.

Lentils are a type of legume. They’re rich in both plant-based protein and fiber. They’re also a great way to add many micronutrients to your diet, like iron and folate.

The “meat” of these tacos is made of a lentil and vegetable mixture that’s hearty, nutritious, and most of all, flavorful. It’s full of onion, carrot, celery, bell pepper, lots of spices, and some brown sugar for maximum flavor.

The tacos then have cheese (of course!) and are pan-fried.

Try these with some guacamole, salsa, and/or sour cream to dip. They’re an easy, flavorful, and nutritious plant-based meal that’ll just keep you feeling good.

Because feeling good and satisfied can – and should – go hand in hand. And once you’ve found food freedom – plus the right mix of nutritious and delicious meals – it’s definitely possible to achieve both.

Prep ingredients

Dice celery, carrots, onion, and bell pepper.

Sauté vegetables

Add 1 tablespoon of the olive oil to a sauté pan over medium high heat. Add the diced celery, carrots, onion, and bell pepper, and sauté for a few minutes until soft and fragrant. Add the minced garlic and stir to combine.

Add tomato paste & broth

Add the tomato paste, diced tomatoes, vegetable broth, spices, brown sugar, salt, and pepper to the pan. Mix to combine.

Add lentils

Add the dry lentils and mix to incorporate them. Bring the mixture to a low boil and then let simmer for about 10-15 minutes, until the lentils are cooked through and the mixture is thick, stirring occasionally.

Cook the lentils

All of the liquid should be soaked up or evaporated. If there is no more liquid and the lentils aren’t fully cooked, add 1/4 cup at a time more of the vegetable broth. Squeeze the lime juice over the mixture and stir gently.

Prepare the tacos

Transfer the lentil mixture to a large bowl and set aside. Wipe the pan clean and add olive oil for cooking the tacos.

Once the oil is hot, lay the tortilla on the pan. Add 1 heaping tablespoon of the lentil mixture to one side of the tortilla. Top with 2 teaspoons each of shredded mozzarella.

Cook until crisp

Fold the taco in half, using the back of the spatula to push and hold the tortilla down. Let cook for a few minutes on each side, until the tortilla is crisp and golden and the cheese has melted.

You can likely cook 2-3 tacos at a time in the pan.

Continue cooking

After cooking, transfer the tacos to a plate and add more oil as needed.

Serve

Serve with guacamole, sour cream and/or salsa.

Notes

Oil: I recommend a neutral oil like olive or avocado oil.
Vegetables: This recipe uses onion, carrots, celery, and bell pepper. You could also swap in other veggies like mushrooms, or remove any the bell pepper if you’re not a fan and add more of the other vegetables instead.
Diced tomato: The canned version is best here!
Brown sugar: Light or dark brown sugar both work. A small amount goes a long way to add a little sweetness to the mix.
Lentils: I used dry green lentils. Other lentil varieties will work too. Make sure to cook them until all the liquid is absorbed and the lentils are soft, not mushy.
Tortillas: Look for small soft shell taco tortillas.
Storage: Store tacos in an airtight container in the fridge for 3-4 days. To reheat, I recommend pan-frying again with a little oil or broiling in the oven for a few minutes until crisp.