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Vegetarian Lentil Tacos
These gluten-free Vegetarian Lentil Tacos are perfect for vegans, vegetarians, or anyone looking to cut back on meat. Meatless Monday and Taco Tuesday just got even better with these tasty plant based tacos!
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 10 servings
Calories: 114 kcal
Course:
Main Course
Cuisine:
Mexican
Ingredients
- 1 cup dried lentils
- 16 oz refried beans
- a splash of healthy oil (olive, avocado, coconut)
- 1 cup diced onion
- 4 oz mushrooms, minced
- 1-2 cloves garlic, minced
- ½ cup enchilada sauce
- 4-6 crunchy baked taco shells
SEASONING BLEND:
- ½ tsp garlic powder
- ½ tsp cumin
- ½ tsp chili powder
- 1/4-1/2 tsp dried cilantro
- ¼ tsp salt
TASTY TOPPINGS:
- shredded romaine or spring mix lettuce
- grated cheese + greek yogurt or sour cream (skip for vegan)
- salsa
- fresh ripe tomatoes
- fresh or pickled peppers
- fresh cilantro
- 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.
Cup of Yum
Notes
- Since these tasty tacos can be either VEGAN or VEGETARIAN, simply choose the toppings that fit your lifestyle and you're good to go! I pretty much have this insane obsession with adding sour cream or vegan sour cream to my lentil + bean tacos so totally follow suit if you're a fan! The combination is delightful!
- This recipe yields 5 cups of taco filling. Each serving is calculated at 1/2 cup - but feel free to load up your tacos with as much of the lentil veggie filling as you'd like!
- Nutrition Facts below are estimated for the lentil veggie taco filling using an online recipe nutrition calculator. Adjust as needed based on choice of tortilla and toppings and enjoy!
Nutrition Information
Calories
114kcal
(6%)
Carbohydrates
20g
(7%)
Protein
8g
(16%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
428mg
(18%)
Potassium
243mg
(7%)
Fiber
8g
(32%)
Sugar
3g
(6%)
Vitamin A
165IU
(3%)
Vitamin C
3mg
(3%)
Calcium
29mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 10servings
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.