Lentil Tacos

BY : PUBLISHED : July 9th, 2012 UPDATED: August 18th, 2021

From the author, Terrence Paschal: These Lentil Tacos are a great option for those watching calories or fat. In this recipe, I used brown lentils. Make sure to rinse the lentils well in a strainer to get out any debris.

Lentil Tacos

Terrence Paschal
These Lentil Tacos are a great option for those watching calories or fat. In this recipe, I used brown lentils. Make sure to rinse the lentils well in a strainer to get out any debris.
5 from 5 votes
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Lunch
Cuisine Mexican
Servings 6 tacos
Calories 206 kcal
METHOD Stove
DIET Vegan

Ingredients
  

  • 1 cup uncooked lentils
  • 4 teaspoons of dried minced onion or onion powder
  • 3 teaspoons of chili powder
  • 1 teaspoon of garlic powder
  • ½ teaspoon of salt
  • ½ teaspoon of paprika
  • 1 teaspoon of ground cumin
  • ⅛ - ¼ teaspoon of cayenne pepper use more or less depending on your heat preference
  • ½ teaspoon of dried oregano
  • ½ of a small yellow or red onion diced
  • 2 garlic cloves minced
  • 1 medium green or red bell pepper diced
  • 2 ¼ cups of vegetable broth
  • Hard or soft tortilla shells
  • 1 tomato diced
  • 1 avocado diced
  • 1 cup of shredded lettuce
  • Salsa for garnish (optional)

Instructions
 

  • Mix dried minced onion (or onion powder), chili powder, garlic powder, salt, paprika, cumin, cayenne, and oregano in a bowl and set aside.
  • In a large pan (with a lid) over medium-high heat, place onion, garlic, and bell pepper and saute for 3 to 5 minutes.
  • Add lentils and seasoning mix. Saute for 5 minutes.
  • Add veggie broth and bring to a boil.
  • Once boiling, cover and lower heat. Cook for 30 minutes, or until broth is absorbed and lentils are soft but not mushy.
  • Transfer to a bowl and mash lentils with a fork.
  • Scoop into tortillas and top with tomatoes, avocado, lettuce, and salsa.

Nutrition

Calories: 206kcalCarbohydrates: 31gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 572mgPotassium: 684mgFiber: 14gSugar: 5gVitamin A: 1505IUVitamin C: 37mgCalcium: 50mgIron: 3mg
Keyword lentil tacos, tacos, vegan, vegan lunch, vegan tacos, vegetarian
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

From Plant-Based on a Budget: When in doubt, tacos are probably the answer. These super healthy and simple Lentil Tacos are a really good lunch option if you’re short on ingredients and feel that Mexican-inspired food craving creeping in (which, if you’re like me, is always). Lentils, veggie broth and spices, a few toppings, and a couple of tortillas are all you need to prepare these plant-based and oil-free tacos.

Lentil Filling

This lentil filling is not only perfect as filling for these tacos, but it would also be a great addition to a colorful veggie bowl, quinoa filled burrito, or a hearty tomato sauce pasta. If you enjoy these lentils, you can prepare them for any dish. It’s a great basic lentil recipe for you to go to again and again.

Cooking dry lentils is also a great way to save some money and prep for a healthy week of cooking ahead. If you double or triple the batch, you can keep them in your refrigerator for a few days ready to be turned into an amazing meal.

Protein & Fiber Combo

These Lentil Tacos have many things going for them, they are delicious, easy to make, and very filling. As if that weren’t enough, they are packed with protein and fiber, which are two very sought after macronutrients. This combo makes them super filling and highly nutritious, especially with the addition of good fat like avocado and some greens like shredded romaine lettuce. These tacos have it all!

Have you ever tried lentils in your tacos? What’s your favorite way to cook lentils? Let us know in the comments!

Recommended equipment:

Photos by Alfonso Revilla

Lentil Tacos | Plant-Based on a Budget | #lentil #tacos #vegan #mexican #lunch #plantbasedonabudget

About Terrence Paschal

Plant based food, micro brews, punk rock, and running are what I am about.

View all posts by Terrence Paschal