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Lentil Tacos
4.9 from 141 votes

Lentil Tacos

Lentil Tacos offer a plant-based filling made by cooking lentils with a blend of warming spices including chili, cumin, garlic, paprika, and oregano. The lentils are cooked until tender with vegetables and vegetable broth, then slightly mashed to provide a texture similar to ground meat. Served in warm corn tortillas and topped with fresh diced tomato, avocado, shredded lettuce, and optional salsa, they make a flavorful, meat-free taco option.

Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings: 6 tacos
Calories: 263 kcal
Course: Lunch
Cuisine: Mexican

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

    Cup of Yum
  1. Mix dried minced onion (or onion powder), chili powder, garlic powder, salt, paprika, cumin, cayenne, and oregano in a bowl and set aside.
  2. 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.
  3. Add lentils and seasoning mix. Saute for 5 minutes.
  4. Add veggie broth and bring to a boil.
  5. Once boiling, cover and lower heat. Cook for 30 minutes, or until broth is absorbed and lentils are soft but not mushy.
  6. Transfer to a bowl and mash lentils with a fork.
  7. 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

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%)

Nutrition Facts

Serving: 6 tacos

Amount Per Serving

Calories 263

% 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.