Dr. Betty Murray shows how to mix cooked red lentils into ground beef to add protein and fiber without changing the taste. Half a cup to a cup of lentils adds roughly 6-8g of protein and 16g of fiber. Works great in tacos and marinara sauces.
One of my favorite things to recommend to do is if you're making something with ground beef. So I happen to be in Texas and ground beef is something that we eat quite a bit. A, we like steak and beef, but the other thing is we eat a lot of Mexican food. It's almost like a food source here. It's almost like a food group. Well, if you're making something like we make what we call plate tacos all the time. So we'll have like lettuce and stuff like that, pico de gallo and ground beef and you know, a little bit of refried vegetarian, you know, pinto beans or black beans. Well, the other thing you can do is if you're cooking ground beef, you can put like a half cup to a cup, cup of cooked red lentils in it, right? So cooked lentils, you just boil them, let them cool off, drain them and put it in there. What it does is it adds a ton more protein, right? About 8 grams, 6 to 8 grams of protein, but adds 16 grams of fiber, right? You're not going to taste it. If you've got a little bit of seasoning on it, or you're making like, let's say a marinara meat sauce. You can add that in there. You're not gonna taste it. Your kids won't know it's in there. It has similar texture. That's a great way.
