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  • 執筆者の写真Michie

#63 / YouTube recipe “Super easy & spicy vegan taco rice” / “簡単スパイシー ヴィーガン タコライス”













* 皮付きレンズ豆 50cc(1時間以上浸水する)

* タマネギ 1/2個(みじん切り)

* ニンニク 2片 (みじん切り)

* ナス 中2本(1cm角)

* プチトマト 10個 or トマト中 1個(1cm角)

* オリーブオイル 大2

* 塩 小1/2

* パプリカパウダー 小1.5

* ドライオレガノ 小1

* シナモンパウダー 小1

* クミンパウダー 小1

* カイエンペッパー 小1/4

* コショウ 少々


* プチトマト 15個 or トマト大1個(5mm角)

* タマネギ 1/4個(みじん切り)

* ニンニク 1片 (みじん切り)

* 塩 小1/2

* レモン汁 大1/2

* カイエンペッパー 小1/4

* バルサミコ酢 大2

* オリーブオイル 大2


* 玄米 適量

* レタス千切り 適量

* マヨネーズ お好みで


1. (タコミート)フライパンにオイルを熱し、タマネギとニンニクを炒め、しんなりしたらナスを加えて炒める。

2. 水気を切ったレンズ豆、トマト、スパイス類を加えて混ぜ、蓋をして約10分、途中焦げないようかき混ぜながら水気がなくなるまで煮る。

3. (サルサ)材料を混ぜ、冷蔵庫で冷やす。

4. (仕上げ)器にご飯を盛り、タコミート、レタス、サルサの順にのせ、お好みでマヨネーズとパセリなどをのせる。


A taco comes from Mexico, right? Taco rice is a dish that originated in Okinawa in Japan, it is rice topped with taco meat and salsa, and we eat them all together.

Spicy taco rice is perfect for the coming hot season.

It's really easy to make.

Since it contains lentils, you can get protein and have a good nutritional balance.

Brown rice is recommended for punchy vegan taco meat.

Let’s put plenty of lettuce on it.

You can add various vegetables of your preference.

It's beautiful when you put thin slices of peppers and paprika on it, it goes well with shredded cucumbers and carrots too.

Please enjoy with various vegetables.



(Taco meat)

* 50cc lentils (soak in the water for more than 1 hour)

* 1/2 onion chopped

* 2 cloves of garlic chopped

* 2 medium egg plants

* 10 mini tomato or 1 medium tomato (cut in 1cm dice)

* 2 tbsp olive oil

* 1/2 tsp salt

* 1.5 tsp paprika powder

* 1 tsp dried oregano

* 1 tsp cinnamon powder

* 1 tsp cumin powder

* 1/4 tsp cayenne pepper

* some pepper


* 15 mini tomato or 1 big tomato (cut in 5mm dice)

* 1/4 onion chopped

* 1 cloves of garlic chopped

* 1/2 tsp salt

* 1/2 tbsp lemon juice

* 1/4 tsp cayenne pepper

* 2 tbsp balsamic vinegar

* 2 tbsp olive oil

(For finish)

* some brown rice

* some lettuce sliced

* some mayonnaise

* some herbs


1. (Taco meat) Heat the olive oil in a frying pan over medium heat and add the garlic, onion and cook, until the vegetables are tender.

2. Add egg plant and cook about 3 minutes.

3. Add drained lentils, tomatos, salt and the spices and mix well. Cover with a lid and simmer for 10 minutes with medium heat, stirring occasionally.

4. (Salsa) Mix all the ingredients in a medium bowl and refrigerate.

5. (Finish) On a plate, put brown rice, taco meat, lettuce, salsa and mayonnaise.

6. Decorate parsley or basil if you like.


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