Vegetarian Lentil Tacos
User Reviews
5
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Prep Time
15 mins
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Cook Time
25 mins
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Total Time
40 mins
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Servings
10 servings
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Calories
114 kcal
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Course
Main Course
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Cuisine
Mexican
Vegetarian Lentil Tacos
Description
These tacos start with cooking dry lentils until tender, providing a fiber-rich protein base. Onions, mushrooms, and garlic are sautéed to develop savory flavors, then combined with refried beans and enchilada sauce to create a moist, flavorful filling. The seasoning blend of garlic powder, cumin, chili powder, dried cilantro, and salt enhances the depth of flavor, contributing warmth and aromatics.
The filling is heated together to meld flavors before spooning into crunchy, baked taco shells. Fresh toppings such as shredded lettuce, diced tomato, salsa, cheese or sour cream, cilantro, and guacamole add texture and freshness, making each bite varied and satisfying.
These tacos can be customized between vegan or vegetarian depending on toppings like cheese or sour cream. The recipe yields enough filling for multiple tacos, allowing generous stuffing per serving. They are well suited for casual meals or gatherings where flavorful plant-based tacos are appreciated.
Adjust seasoning to taste after combining ingredients and prepare taco shells and toppings while the filling cooks to serve promptly. Baking taco shells prevents sogginess and maintains crunch.
Ingredients
- 1 cup lentils dried
- 16 oz refried beans
- oil olive, avocado, coconut, a splash, unspecified healthy oil
- 1 cup onion diced
- 4 oz mushroom minced
- 1-2 cloves garlic minced
- ½ cup enchilada sauce
- 4-6 taco shell crunchy, baked
SEASONING BLEND:
- ½ tsp garlic powder
- ½ tsp cumin
- ½ tsp chili powder
- 1/4-1/2 tsp cilantro dried
- ¼ tsp salt
TASTY TOPPINGS:
- romaine lettuce or spring mix, shredded
- cheese skip for vegan, grated; also greek yogurt or sour cream as alternatives
- salsa
- tomato fresh ripe
- pepper fresh or pickled
- cilantro fresh
- Pico de Gallo
- guacamole
Instructions
- Rinse and sort 1 cup of lentils.
- Heat 3 cups of water in a pot until it's just about to boil, add lentils, and reduce to simmer for 15-25 minutes or until tender.
- While the lentils are simmering, you'll have enough time to make the entire meal.
- Saute onions, mushrooms, and garlic with a splash of oil until tender.
- Add seasoning blend and enchilada sauce at the end and stir.
- By now the lentils should be done! Drain and return to pot.
- Combine your seasoned vegetables with the lentils, along with the refried beans and heat on low, stirring gently to incorporate.
- Taste and adjust seasonings as desired. I decided to add an extra sprinkle of each spice -- feel free to follow suit! Bake your tortilla shells, prep your toppings, and assemble.
Notes
- Customize toppings to suit vegan or vegetarian preferences by including or omitting cheese and sour cream.
- The recipe yields about 5 cups of filling; servings are approximately ½ cup per taco.
- Flavor and nutrition can vary based on toppings and type of taco shell used.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10servings
Amount Per Serving
Calories 114 kcal
% Daily Value*
| Calories | 114kcal | 6% |
| Carbohydrates | 20g | 7% |
| Protein | 8g | 16% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 428mg | 18% |
| Potassium | 243mg | 5% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 165IU | 3% |
| Vitamin C | 3mg | 3% |
| Calcium | 29mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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