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Vegan Lentil Tacos (Healthy and Gluten-Free Recipe!)

These Vegan Lentil Tacos are one of the easiest and healthiest vegan recipes that has the perfect meat replacement! Not only does it taste amazing, but it's also budget-friendly and a great way to get started with a vegan diet. It's a protein-packed, iron-rich, and full of flavor in each bite thanks to the homemade avocado dressing.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 310 kcal
Course: Main Course
Cuisine: Mexican

Ingredients

For the tacos
  • 1 head cauliflower chopped into small florets
  • 2 tablespoon olive oil
  • 8 corn tortillas
  • salt, pepper to taste
For the lentil filling
  • 1 c dry brown lentils rinsed and drained
  • 2 tablespoon olive oil
  • 1 small yellow onion finely chopped
  • 3 cloves garlic minced
  • 2 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 ½ c vegetable broth
For the avocado dressing
  • 1 ripe avocado
  • 2 limes juiced
  • 1 Jalapeno pepper seeded and chopped
  • ¼ c fresh cilantro chopped
  • ½ teaspoon garlic powder
  • 1 teaspoon salt
  • olive oil if needed

Instructions

    Cup of Yum
  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, toss the cauliflower florets with olive oil, sea salt, and black pepper.
  3. Spread the cauliflower out onto a baking sheet and roast in the oven for 20-25 minutes, or until golden brown and tender.
  4. 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.
  5. Add the tomato paste, ground cumin, sea salt, and black pepper to the pot and stir to combine. Cook for an additional minute.
  6. Add the rinsed and drained brown lentils and vegetable broth to the pot.
  7. 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.
  8. 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.
  9. Blend until smooth. You can add olive oil (two tablespoons) if needed.
  10. Warm the corn tortillas in a dry skillet over medium-high heat until lightly browned and pliable.
  11. 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

  • Storage. The lentil filling and roasted cauliflower can be stored in the refrigerator in separate airtight containers for up to 4 days.The avocado dressing can be stored separately in the refrigerator in an airtight container for up to 2 days.
  • Reheating. To reheat the lentil filling and roasted cauliflower, simply heat them in a skillet over medium heat until warmed through.To reheat the corn tortillas, wrap them in a damp paper towel and microwave for 10-15 seconds or heat them in a skillet over medium heat for a few seconds on each side.
  • Make sure to chop the cauliflower into small florets so that they cook evenly and quickly in the oven.
  • Use vegetable broth instead of water to cook the lentils for added flavor.
  • Adjust the amount of jalapeño pepper in the avocado dressing to your preference for spiciness.
  • You can also add additional toppings to the tacos, such as diced tomatoes, shredded lettuce, or vegan cheese.

Nutrition Information

Calories 310kcal (16%) Carbohydrates 40g (13%) Protein 7g (14%) Fat 16g (25%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 11g Sodium 1358mg (57%) Potassium 707mg (20%) Fiber 8g (32%) Sugar 6g (12%) Vitamin A 441IU (9%) Vitamin C 87mg (97%) Calcium 103mg (10%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 310

% 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.