Turn Taco Night into a Plant-Based Feast with Lentil Tacos!

Cooking dairy-free fiber Gluten-Free Lentil tacos lentils plant-based protein Recipe reheating storage taco night toppings vegan vegetarian

Posted October 2, 2023 by: Admin #Kitchen

Transform your Taco Night with these delectable lentil tacos! Featuring a quick and straightforward homemade lentil taco meat, these tacos are bursting with vegetarian protein and fiber, all while delivering an explosion of flavors.Overhead shot of lentil tacos on parchment paper topped with shredded lettuce, purple cabbage, avocado, sour cream, tomatoes, cheese, and wedges of lime.

Advertisement:

Whether you’re celebrating Taco Tuesdays or simply expanding your repertoire of plant-based and vegan recipes, this 30-minute lentil tacos recipe is an appetizing and nutritious way to embark on a culinary adventure. You might be surprised that even the most dedicated meat enthusiasts in your family will relish these.

Moreover, the leftover lentil taco meat can be used as a delightful salad topping. Simply toss it onto your preferred taco salad for a well-rounded lunch or dinner the following day.Ingredients for lentil taco meat: brown lentils, homemade taco seasoning, tortillas, avocado, limes, and cilantro.

Ingredients for Lentil Tacos
You’ll need the following ingredients to craft the lentil taco meat:

Advertisement:

– Lentils: Brown or green lentils are ideal; red lentils should be avoided as they become overly mushy when cooked.
– Onion: To impart flavor to the lentil taco meat.
– Tomato Paste: For seasoning and thickening the lentil mixture slightly.
– Taco Seasoning: This comprises a blend of chili powder, cumin, oregano, garlic powder, and salt to season the taco “meat.” However, you can use a pre-packaged taco seasoning if preferred.

In addition, you’ll require flour or corn tortillas and your favorite toppings.

Dietary Adaptations
– To Make them Gluten-Free: No adaptations necessary; this recipe is inherently gluten-free.
– To Make them Dairy-Free: Likewise, no modifications are needed for a dairy-free version.

Advertisement:

Lentil taco meat in a cast iron skillet with a wooden spoon.

How to Make Lentil Tacos

Crafting lentil taco meat is a breeze. Here’s a step-by-step guide:

Advertisement:

– Cook the lentils: Boil the lentils in well-salted water until tender but not mushy. Drain any excess water after cooking. Alternatively, canned lentils can be used, bypassing this step.
– Sauté the onion: While the lentils cook, sauté the onion in olive oil over medium-high heat.
– Add lentils to the pan: Combine the cooked and drained lentils with the sautéed onion.
– Add the spices: Introduce chili powder, cumin, oregano, garlic powder, and salt to the pan. Stir to coat the lentils.
– Add the tomato paste: Incorporate the tomato paste into the pan, ensuring thorough integration with the lentil mixture.
– Assemble the tacos: Once the lentil taco mixture is ready, assemble your tacos with your preferred toppings.

Pro Tip: For added flavor, cook the lentils in vegetable broth instead of water.

Detailed instructions can be found in the recipe card below.

Nutrition Tip
Lentils boast one of the highest protein densities among plant-based foods compared to other vegetarian protein sources. While they are primarily a source of carbohydrates, containing more than double the number of carbohydrates than protein, they still offer more protein per serving than beans, grains, nuts, and seeds, making them an excellent filling for these tacos.Close up of lentil taco meat in a tortilla with toppings.

Advertisement:

Best Toppings for Lentil Tacos

These lentil tacos pair beautifully with all traditional taco toppings. Feel free to select your favorites from the following list:
– Shredded lettuce
– Shredded cabbage
– Chopped tomatoes
– Pickled red onion
– Sliced jalapeños
– Cilantro
– Salsa
– Pico de gallo
– Cheese
– Guacamole
– Sour cream
– Hot sauce

For my tacos, I opted for shredded lettuce, red cabbage, sliced tomatoes, mashed avocado, sour cream, and a sprinkle of cotija cheese.

FAQs

Which lentils are best for tacos?

Answer: Brown and green lentils work best in taco meat due to their sturdy and hearty texture when cooked.

Advertisement:

Can I use lentils in place of ground beef?

Answer: Yes, lentils make a great substitute for ground beef in tacos, burgers, meatballs, lasagna, meatloaf, shepherd’s pie, and meat sauces like bolognese.

How much lentils to replace meat?

Answer: You can replace 1 pound of ground beef with 1 cup of uncooked lentils, ensuring you cook the lentils before adding them to a recipe.

Can I use canned lentils?

Answer:Absolutely, you can substitute the 1 cup of dry lentils in this recipe with two 14-ounce cans of cooked lentils. Be sure to strain and rinse the lentils before incorporating them into the recipe.Side view of vegan lentil tacos.

Storage + Reheating
– To Refrigerate: Let the lentil taco meat cool completely and then store it in an airtight container in the fridge for up to 5-7 days.
– To Freeze: Once cooled, you can store the lentil taco meat in an airtight container in the freezer for up to 6 months.
– To Reheat: After thawing, reheat the lentil taco mixture in a pan over medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

Advertisement:

Lentil Tacos

These vegan lentil tacos are high in fiber and full of plant-based protein. Enjoy the taco meat in tortillas or as a topping for a taco salad.

Ingredients
– 1 cup green or brown lentils, dry
– 2 tablespoons olive oil
– 1 onion, diced
– 1 tablespoon chili powder
– 1/2 teaspoon garlic powder
– 1/2 teaspoon dried oregano
– 1/2 teaspoon cumin
– 1 teaspoon salt
– 1/4 cup tomato paste
– 8 tortillas
– Toppings of your choice

Instructions
1. In a small container or bowl, combine the chili powder, garlic powder, oregano, cumin, and salt, and set aside.
2. Bring a large pot of salted water to a boil, add lentils, and cook for 13-15 minutes until tender. You want the lentils to be fully cooked but not mushy. Once cooked, drain the lentil in a mesh colander or sieve to remove excess water.
3. While the lentils are cooking, warm the olive oil in a large skillet or pan over medium-high heat, then add diced onion and cook for 3-5 minutes until tender.
4. Reduce the heat to low-medium, add the drained lentils and spice mixture to the pan with the onion, and stir to combine.
5. Add the tomato paste and 2 tablespoons of water (plus more as needed), stirring again until everything is well combined. Then simmer the mixture for a final 2-3 minutes, until the mixture is smooth and thickened and all of the water has been absorbed. Taste and adjust seasoning as needed.
6. Once the lentil mixture is cooked, assemble the lentil taco filling in tortillas with toppings of your choice.

Notes
– If using corn tortillas, it is best to warm them in a pan or cast-iron skillet for 15-30 seconds per side before serving.

Advertisement:

Nutrition
– Serving Size: 2 tacos (no toppings)
– Calories: 378 calories
– Sugar: 4 grams
– Fat: 8 grams
– Carbohydrates: 62 grams
– Fiber: 7 grams
– Protein: 18 grams

NEXT: Stuffed Eggplant with Rice and Black beans

Thanks for your SHARES!

Advertisement:

You May Also Like

Add a comment

Latest posts

added sugars antioxidants Beet recipes beet storage coleslaw copper Digestive Health Feta cheese flavonoids folate fresh beets hard-boiled eggs health benefits heart disease heart health high blood pressure immune function kidney stones manganese nitrates nutrients Pickled beets pickled beets ingredients pickled beets instructions pickled beets recipe polyphenols probiotics recipe ideas salads Salt side dishes store-bought pickled beets type 2 diabetes

Pickled Beets Recipe and Health Benefits

Jamie Oliver’s Creamy Mediterranean Vanilla Cheesecake: A Dreamy, Impressive Dessert That’s Dead Easy to Make

baking with honey basic roll cake delicious dessert recipe easy baking recipe homemade cake recipe honey Swiss roll moist Swiss roll soft sheet cake Swiss roll cake

Delicious Homemade Swiss Roll Cake Recipe with Honey – Easy and Moist!

Appetizer Awesome Blossom Dipping Sauce Crispy Onion Rings Dipping sauce Homemade Appetizers Homemade Onion Rings Make-Ahead Onion Rings. Onion Ring Recipe Onion Ring Serving Ideas restaurant-style side dish

Crispy Onion Rings with Dipping Sauce

butternut squash soup Common Questions. cutting butternut squash easy variations fall recipes ingredients make-ahead Perfect roasted butternut squash roasted vegetables roasting method selecting and storing butternut squash simple roasted butternut squash recipe tips Tutorial ways to serve

Roasted Butternut Squash Recipe

Active Dry Yeast Bread Flour Cloverleaf Rolls Dinner Rolls holiday make-ahead Milk Bread Recipe tips

The Softest Cloverleaf Dinner Rolls

Balsamic Vinegar Basil Burrata Cheese Caprese Salad Heirloom Tomatoes olive oil Recipe Summer Salad Tomato Burrata Salad

Tomato Burrata Salad Recipe

5-Seed Bread Artisan Bread Bread Flour Bread Making Bread Recipe Crusty Loaf Dutch Oven Baking Dutch Oven Bread easy baking Homemade Bread No-Knead Bread Sandwich Recipes Toasted Seeds

Easy Dutch Oven Bread Recipe

baking soda buttermilk Common Questions. easy recipe freezing holiday favorite. Irish Soda Bread no kneading quick bread raisins recipe instructions tips

Irish Soda Bread Recipe

Appetizer Bacon Ranch Cheese Ball Bagels Crackers Creamy Crostini Easy Holidays Homemade make-ahead olives party Pita chips pretzels Recipe Roasted Peppers Salami serving ideas storage tips Tortilla Chips Valentina’s Corner Vegetables

Easy Classic Cheese Ball Recipe