Vegan Lentil Tacos (Healthy and Gluten-Free Recipe!)
User Reviews
5
-
Prep Time
10 mins
-
Cook Time
30 mins
-
Total Time
40 mins
-
Servings
4
-
Calories
310 kcal
-
Course
Main Course
-
Cuisine
Mexican
Vegan Lentil Tacos (Healthy and Gluten-Free Recipe!)
Description
Vegan Lentil Tacos combine roasted cauliflower with a hearty lentil filling seasoned with onion, garlic, tomato paste, and cumin. The lentils cook in vegetable broth until tender and infused with the spices and aromatics. Meanwhile, small cauliflower florets are coated with olive oil, salt, and pepper, then roasted to develop a golden, slightly crisp exterior and tender interior. Corn tortillas serve as the wrapping vessel for the lentils and cauliflower.
The tacos are finished with an avocado-based dressing blended with lime juice, jalapeño, cilantro, garlic powder, and salt. This dressing adds a cooling, tangy, and mildly spicy element that contrasts the earthy lentils and roasted vegetables. The combination yields a filling, plant-based taco with layered flavors and textures—from creamy dressing to slightly crispy roasted cauliflower and tender lentils.
The notes emphasize storage of components separately for up to four days for lentils and cauliflower, and two days for the avocado dressing, which helps maintain freshness. Reheating instructions for lentils and cauliflower recommend gentle warming in a skillet, while tortillas can be refreshed with a brief microwave or skillet heat. Adjusting jalapeño in the dressing allows control over spiciness, and additional toppings can be added for variety.
Ingredients
For the tacos
- 1 head cauliflower chopped into small florets
- 2 tablespoon olive oil
- 8 corn tortillas
- salt to taste
- black pepper to taste
For the lentil filling
- 1 c brown lentils rinsed and drained, dry
- 2 tablespoon olive oil
- 1 small yellow onion finely chopped
- 3 cloves garlic minced
- 2 tablespoon tomato paste
- 1 teaspoon cumin ground
- ½ teaspoon salt sea salt
- ¼ teaspoon black pepper
- 1 ½ c vegetable broth
For the avocado dressing
- 1 ripe avocado
- 2 lime juiced
- 1 jalapeno pepper seeded and chopped
- ¼ c cilantro chopped, fresh
- ½ teaspoon garlic powder
- 1 teaspoon salt
- olive oil if needed
Instructions
- Preheat oven to 400°F (200°C).
- In a large bowl, toss the cauliflower florets with olive oil, sea salt, and black pepper.
- Spread the cauliflower out onto a baking sheet and roast in the oven for 20-25 minutes, or until golden brown and tender.
- In a medium pot, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté for 2-3 minutes until the onions are translucent.
- Add the tomato paste, ground cumin, sea salt, and black pepper to the pot and stir to combine. Cook for an additional minute.
- Add the rinsed and drained brown lentils and vegetable broth to the pot.
- Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
- While the lentils and cauliflower are cooking, prepare the dressing by blending the avocado, lime juice, jalapeño pepper, cilantro, garlic powder, and sea salt in a food processor.
- Blend until smooth. You can add olive oil (two tablespoons) if needed.
- Warm the corn tortillas in a dry skillet over medium-high heat until lightly browned and pliable.
- To assemble the tacos, spoon a few tablespoons of the lentil filling onto each tortilla, followed by a few pieces of roasted cauliflower. Drizzle the avocado dressing over the top of each taco and serve immediately.
Notes
- Store lentil filling and roasted cauliflower separately in airtight containers in the refrigerator for up to 4 days.
- Keep avocado dressing refrigerated in an airtight container and use within 2 days.
- Reheat lentil filling and cauliflower over medium heat in a skillet until warmed through.
- Refresh corn tortillas by wrapping them in a damp paper towel and microwaving briefly or warming in a skillet.
- Chop cauliflower into small florets to ensure even and quick roasting.
- Using vegetable broth to cook lentils enhances their flavor over water.
- Adjust jalapeño quantity in the avocado dressing to control the spiciness.
- Optional toppings like diced tomatoes, shredded lettuce, or vegan cheese can be added to the tacos.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 310 kcal
% Daily Value*
| Calories | 310kcal | 16% |
| Carbohydrates | 40g | 13% |
| Protein | 7g | 14% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Sodium | 1358mg | 57% |
| Potassium | 707mg | 15% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 441IU | 9% |
| Vitamin C | 87mg | 97% |
| Calcium | 103mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
