If you’re craving a delicious and healthy meal, you’ll love these vegetarian lentil tacos. They’re packed with flavor, easy to make, and perfect for a quick weeknight dinner. With hearty lentils as the base, these tacos are not only satisfying but also full of nutrients. Top them with your favorite fresh veggies and a squeeze of lime for a meal that’s sure to please everyone at the table.
Steps
- Begin by cooking the lentils if using dried ones. Rinse them, then simmer in water for 25-30 minutes until tender. Alternatively, use canned lentils for convenience.
- Prepare the spice mix by combining chili powder, garlic powder, onion powder, crushed red pepper, dried oregano, ground cumin, paprika, sea salt, and black pepper in a small bowl.
- In a large skillet over medium-high heat, sauté diced onion in olive oil for 4-5 minutes until translucent. Add minced garlic and the spice mix, cooking for another 1-2 minutes, ensuring not to burn the spices.
- Stir in the cooked lentils along with vegetable broth. Use a masher or fork to gently mash some of the lentils to achieve a texture similar to ground meat. Cook for a few more minutes until heated through, adding more broth if needed.
- While the lentil mixture is cooking, warm the tortillas using your preferred method, such as in the oven or a microwave.
- Assemble the tacos by spooning the lentil mixture into each tortilla. Add desired toppings like shredded lettuce, jalapeños, and guacamole. Enjoy your tacos, which serve about eight depending on the desired fullness.
Ingredients
- 2 cups cooked lentils (from 1 cup dry lentils)
- 1 medium white or yellow onion, finely diced
- 1 tablespoon olive oil
- 1-2 garlic cloves, minced
- 1/4 cup vegetable broth
- Corn or flour tortillas, for serving
- Taco toppings: shredded lettuce, sliced jalapeños, homemade guacamole
- 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 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 1 teaspoon sea salt
- 1 teaspoon black pepper
FAQ
- What type of lentils should I use for vegan lentil tacos?
- Brown or green lentils are recommended because they maintain their shape after cooking. Avoid split or red lentils, as they can become mushy. If lentils are unavailable, cooked black beans or pinto beans can be used as alternatives.
- Is it possible to use canned lentils in this recipe?
- Yes, canned lentils are a suitable substitute. You don’t need to soak them before cooking, allowing you to prepare a large batch to use in various recipes throughout the week.
- Can I replace the homemade spice mix with a packet of taco seasoning?
- Absolutely, using a taco seasoning packet is a time-saving option. However, you might need to add a bit of vegetable broth since such packets often contain thickeners that can absorb moisture.
- Are these lentil tacos gluten-free?
- These tacos can be gluten-free if you use corn tortillas instead of flour tortillas.
- What are some suggested toppings for lentil tacos?
- Popular toppings include diced tomatoes, shredded lettuce, cheese (either dairy-free or regular), and black olives. Additionally, these lentils work well in taco salads or mixed with crispy potatoes.
Tips
- Choose the Right Lentils: Opt for brown or green lentils as they maintain their shape while cooking, unlike red or split lentils which can become mushy. If you’re short on time, canned lentils are a convenient alternative.
- Enhance Flavor with Blooming Spices: Cook your spices with the onions and garlic to intensify their flavors. This technique, known as blooming, ensures that the spices are more aromatic and contribute a richer taste to your dish.
- Achieve a Meat-like Texture: Gently mash the cooked lentils with a potato masher or the back of a spoon. This will help mimic the texture of ground meat, making the tacos more authentic in feel.
- Customize with Toppings: Personalize your tacos with a variety of toppings such as diced tomatoes, shredded lettuce, jalapeños, and homemade guacamole. For a gluten-free option, use corn tortillas.
Equipment
- Potato masher – Useful for gently smashing some of the lentils to achieve a texture similar to ground meat.
- Spice grinder or mortar and pestle – If you plan to make your own spice mix from whole spices.
- Large frying pan or skillet – Essential for cooking the lentil taco mixture and may not be available in every kitchen.
- Tortilla warmer – Handy for keeping tortillas warm while preparing the filling.
