Lentil Taco Bowls
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
4 servings
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Calories
476 kcal
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Course
Main Course
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Cuisine
Vegetarian
Lentil Taco Bowls
Description
The recipe begins by sautéing diced onion in avocado or olive oil until softened, followed by stirring in garlic and a blend of ground cumin, chili powder, oregano, smoked paprika, salt, and pepper to build a fragrant spice base. Lentils are rinsed and added to the pot with vegetable broth and salsa, then simmered until tender, creating a thick, saucy mixture.
Simultaneously, yellow rice is cooked separately to provide a contrasting texture and base for the bowl. The cooked lentils are seasoned further to taste, with options to add heat via hot sauce or cayenne. The bowls are assembled by layering lentils atop rice, then topped with chopped romaine lettuce, sliced avocado or guacamole, diced tomatoes, sliced jalapeño, fresh cilantro, sour cream, and grated cheddar cheese if desired. Crunch is added through tortilla chips or strips.
This dish provides a balanced plant-based meal combining protein-rich lentils with fresh vegetables and flavorful spices. It can be customized with additional toppings such as pickled onions, bell peppers, corn, or black beans to suit preferences. Preparing toppings ahead of time streamlines the final assembly and serving.
For variations, enchilada sauce can replace salsa for a different flavor profile. Nutrition information should be adjusted based on additional toppings or ingredient changes for dietary tracking.
Ingredients
- 1 cup lentils brown or green, dried
- 1 tsp avocado oil or olive oil
- 1 yellow onion small
- 2 garlic cloves
- 1½ tsp cumin ground
- 1 TBSP chili powder
- ½ tsp dried oregano leaves
- ⅛ tsp smoked paprika
- salt to taste
- black pepper to taste
- 2 ½ cups vegetable broth
- 1 cup salsa use your favorite, jarred
- 1 ½-2 cups yellow rice cooked
- 1 ½-2 cups romaine lettuce finely chopped
- 1 avocado or try it with guacamole - yum!, large, sliced
- 1-2 cups tomato chopped
- 1 jalapeno pepper sliced
- ¼ cup cilantro fresh leaves
- ¼ cup sour cream (regular or vegan)
- ½ cup cheddar cheese optional, sharp, grated
- tortilla chip for a crispy topping, or tortilla strips
EXTRA TOPPING OPTIONS
- salsa
- Pico de Gallo
- red onion pickled or regular, thinly sliced
- bell pepper raw or sautéed, sliced
- corn or corn salsa
- hot sauce or taco sauce
- sweet potato roasted
- black beans
Instructions
- Rinse and prep 1 cup of dried lentils.
- In a large pot, heat 1-2 tsp oil over medium-high heat and sauté diced onion for approx. 5 minutes or until translucent and tender.
- Add spices and garlic and sauté an additional minute, stirring often.
- Next add the lentil, vegetable broth, and salsa. Bring to a boil.
- Once boiling, reduce heat and simmer. Cover with the lid slightly tipped to vent and simmer for approx. 25 minutes or until the lentils are tender and saucy.
- If not using leftover cooked rice, cook rice via package instructions while the lentils simmer away.
- Prep toppings while the lentils cook.
- Once the lentils are ready, from heat. The mixture will thicken as it cools. Add any additional seasoning to taste during this step. Sometimes I'll add an extra pinch of salt and cumin. If you'd like the lentils spicy you could add hot sauce, spicy taco sauce, or cayenne pepper.
- Let's get our taco bowl on! Divide lentil mixture, cooked rice, and lettuce between bowls. Top with all your favorite toppings and extras and dive in while it's hot!
MEAL PREP INSTRUCTIONS
- Leftover lentil taco filling will keep for up to 4 days (or the same as typical leftovers) in the fridge and can be frozen for up to a month. Whenever I make lentils for tacos/burritos/bowls I always make some extra so I have lunch sorted for the following day or two.
- You can assemble your bowls in meal prep containers and keep extras like sour cream, guac, tortilla chips and strips, etc… in little baggies or lidded containers on the side so you can heat up the hot components of the bowls then pile on the fresh toppings at the end.
Notes
- If salsa is unavailable, substitute with a cup of enchilada sauce for a tasty variation.
- Preparing all toppings while the lentils cook saves time during final assembly.
- Nutrition facts provided are estimates; adjust based on ingredient swaps or extra toppings added.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 476 kcal
% Daily Value*
| Calories | 476kcal | 24% |
| Carbohydrates | 65g | 22% |
| Protein | 21g | 42% |
| Fat | 16g | 25% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 23mg | 8% |
| Sodium | 1241mg | 52% |
| Potassium | 1193mg | 25% |
| Fiber | 22g | 88% |
| Sugar | 9g | 18% |
| Vitamin A | 3297IU | 66% |
| Vitamin C | 22mg | 24% |
| Calcium | 224mg | 22% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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