Vegan Lentil Tacos

Vegan Lentil Tacos! These are the BEST swap for ground meat tacos with the same amount of protein and half the fat! 

Of all the recipes that I’ve put on this blog, these vegan lentil tacos are my favorite. My I-hope-you-will-make-these-first recipe, as I am confident in their ability to win over any die-hard omnivore.

Not only is this meal healthy, it’s also pretty inexpensive and quick to make. A win-win in my book. Of all the subs for ground beef, lentils are probably one of my favorite. They are high in fiber, iron and protein and one cup provides almost all of your daily folate needs.

If you’re trying to lower cholesterol levels then try subbing lentils for ground beef, turkey or chicken in your pasta sauces, burgers, and these tacos. I’ve made these for many carnivores and everyone asks for the recipe.  And, coincidentally, this lentil taco recipe is gluten-free if you sub corn tortillas for flour. Vegan, gluten-free, these lentil tacos please everyone!

How to make vegan lentil tacos

The good news is that these tacos couldn’t be easier to put together! First, saute an onion until translucent and soft. This helps give the lentils more flavor and adds to the overall texture of the dish. 

From there, you’ll add the spices and let cook until you start to smell them. Cooking the spices in the fat of the onions and oil is called blooming, which is just a fancy way of making the dried spices more potent.

Then, add in cooked lentils and cook until warmed through. The secret to getting these lentils to act like ground meat is to gently smash some of them using the back of a wooden spoon or a potato masher. 

Can I use canned lentils?

Canned lentils are fine to substitute here. A reminder that you don’t have to soak lentils first before cooking them, so you can cook a large batch at once to use in these tacos, then in my lentil loaf, lentil masala, or lentil tacos with cauliflower later in the week. 

Which lentils are best for vegan lentil tacos? 

Brown or french green lentils are best as they hold their shape after being cooked. Split lentils or red lentils will turn to mush once cooked, so avoid them in this recipe. If you cannot find lentils, you can substitute cooked black beans or pinto beans. 

Can I substitute in a taco seasoning packet? 

If you’re short on time, sub in the spice mixture for a taco seasoning packet. You may need to add in a little vegetable broth along with the lentils as taco seasoning packets tend to have added thickeners in them that will absorb moisture in the recipe. 

If you try these lentil tacos, make sure to come back to leave a comment and rate them! Your feedback helps others and seeing you make my recipes makes my day. 

Vegan Lentil Tacos

• Author: Alex
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 8 tacos 1x
• Category: Dinner, Vegan, Main
• Method: Stove Top
• Cuisine: Mexican

Description

Vegan Lentil Tacos! These are the BEST swap for ground meat tacos with the same amount of protein and half the fat!

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Print Recipe

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• Author: Alex
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 8 tacos 1x
• Category: Dinner, Vegan, Main
• Method: Stove Top
• Cuisine: Mexican

• Author: Alex
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 8 tacos 1x
• Category: Dinner, Vegan, Main
• Method: Stove Top
• Cuisine: Mexican

Scale 1x2x3x

Ingredients

• 2 cups lentils, cooked (from 1 cup dry lentils)
• 1 white onion, finely diced
• 1 tbsp. olive oil
• 1–2 garlic cloves, minced
• 1/4 cup of vegetable broth
• Corn or Flour Tortillas, for serving
• Taco toppings: shredded lettuce, sliced jalapeños, homemade guacamole

Spice mix:

• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Instructions

1. In a large frying pan over medium high heat, sweat the onion in 1 tbsp. oil. Stir frequently, about 4-5 minutes until the onion is translucent. Add the garlic and spice mixture and cook for another minute or two, stirring frequently. You don’t want to burn the spices just crank up the flavor by cooking them.
2. While you are cooking this, warm the tortillas. You can do this in the oven or microwave. I just place them on the burner behind my frying pan and let them warm up while I cook the filling, this way I don’t have to turn on the oven.
3. Add the lentils and stir to combine. Add the vegetable broth and using a potato masher or fork, gently mash the lentils until they start to look like ground meat. Cook another few minutes until hot. If the lentils start to dry out, add another tbsp. or two of vegetable broth (can also use salsa here)
4. Place a heaping spoonful or two into the taco shell and add your fillings. The filling will make about 10-12 tacos, depending on how stuffed you like them!

Notes

• If you are using dried lentils, you’ll need to cook them first. Rinse the lentils, then place in a saucepan with enough water to cover by 2-3 inches. Bring to a boil, then reduce heat to medium and let simmer until tender, about 25-30 minutes.
• Instead of the homemade spice mix, you can use a packaged taco seasoning. Start with 2 tablespoons, then add more as desired.

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If you love these vegan lentil tacos, then you will love these other lentil taco recipes:

Instant Pot Lentil Walnut Tacos, Vegan Zucchini and Lentil Tacos, and 10-minute black bean tacos. 

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