Lentil Tacos
User Reviews
4.9
Lentil Tacos
Description
This recipe seasons lentils with dried onion, chili powder, garlic powder, salt, paprika, cumin, cayenne, and oregano, which are briefly cooked with diced onion, garlic, and bell pepper in oil to bloom the spices and soften the vegetables. Lentils and vegetable broth are added, then simmered until the lentils are soft and the liquid is absorbed. Mashing the lentils partially creates a texture that mimics traditional taco meat, balancing softness with some bite.
Warm corn tortillas cradle the lentil filling, which is topped with juicy diced tomatoes, creamy avocado, shredded lettuce, and optionally salsa to add freshness and layers of flavor. This creates a satisfying vegetarian taco that combines spiced protein-rich lentils with fresh, crisp garnishes.
Adjusting the amount of chili and cayenne lets you control the heat. The lentil mixture can be made ahead and reheated, making it convenient for meal prep.
Ingredients
- 1 cup lentils uncooked
- 4 teaspoons onion or onion powder, dried, minced, of
- 3 teaspoons chili powder
- 1 teaspoon garlic powder
- ½ teaspoon salt optional, of
- ½ teaspoon paprika
- 1 teaspoon ground cumin
- ⅛ - ¼ teaspoon cayenne pepper use more or less depending on your heat preference
- ½ teaspoon oregano dried
- 2 tablespoons of oil
- ½ onion diced, small yellow or red, of a
- 2 garlic minced, cloves
- 1 medium green bell pepper diced, or red bell pepper
- 2 ¼ cups vegetable broth
- corn tortillas
- 1 tomato diced
- 1 avocado diced
- 1 cup lettuce shredded
- 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, heat oil and 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.
- Warm the tortillas on a skilled or bake them into taco shells in the oven. Scoop into tortillas and top with tomatoes, avocado, lettuce, and salsa.
Notes
- Bloom the spices by heating them with oil and vegetables to enhance their flavor before adding broth.
- Sort and rinse lentils thoroughly to remove debris or small stones before cooking.
- Adjust the texture by mashing lentils to your preference for a meat-like consistency.
- Customize the heat level by varying the chili and cayenne to suit your taste.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6tacos
Amount Per Serving
Calories 263 kcal
% Daily Value*
| Calories | 263kcal | 13% |
| Carbohydrates | 43g | 14% |
| Protein | 12g | 24% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 619mg | 26% |
| Potassium | 746mg | 16% |
| Fiber | 16g | 64% |
| Sugar | 5g | 10% |
| Vitamin A | 1531IU | 31% |
| Vitamin C | 37mg | 41% |
| Calcium | 72mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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