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Vegetarian Lentil Tacos
5 from 114 votes

Vegetarian Lentil Tacos

Vegetarian Lentil Tacos combine tender cooked lentils, refried beans, sautéed onions, mushrooms, and garlic, seasoned with a blend including garlic powder, cumin, chili powder, and enchilada sauce. Served in crunchy baked taco shells with fresh toppings, they provide a hearty, flavorful meat-free taco option.

Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 10 servings
Calories: 114 kcal
Course: Main Course
Cuisine: Mexican

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

    Cup of Yum
  1. Rinse and sort 1 cup of lentils.
  2. 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.
  3. While the lentils are simmering, you'll have enough time to make the entire meal.
  4. Saute onions, mushrooms, and garlic with a splash of oil until tender.
  5. Add seasoning blend and enchilada sauce at the end and stir.
  6. By now the lentils should be done! Drain and return to pot.
  7. Combine your seasoned vegetables with the lentils, along with the refried beans and heat on low, stirring gently to incorporate.
  8. 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

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%)

Nutrition Facts

Serving: 10 servings

Amount Per Serving

Calories 114

% 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.