Description
These Lentil Tacos are a flavorful and nutritious vegetarian alternative to traditional tacos. Packed with protein-rich lentils and seasoned with a blend of spices, this recipe features sautéed vegetables and tender lentils simmered in vegetable broth. Served in warm corn tortillas and topped with fresh tomato, avocado, lettuce, and optional salsa, these tacos are perfect for a wholesome and satisfying meal.
Ingredients
Scale
Spice Mix
- 4 teaspoons dried minced onion (or onion powder)
- 3 teaspoons chili powder
- 1 teaspoon garlic powder
- ½ teaspoon salt (optional)
- ½ teaspoon paprika
- 1 teaspoon ground cumin
- ⅛ – ¼ teaspoon cayenne pepper (adjust to heat preference)
- ½ teaspoon dried oregano
Main Ingredients
- 1 cup uncooked lentils
- 2 tablespoons oil
- ½ small yellow or red onion, diced
- 2 garlic cloves, minced
- 1 medium green or red bell pepper, diced
- 2 ¼ cups vegetable broth
- Corn tortillas
- 1 tomato, diced
- 1 avocado, diced
- 1 cup shredded lettuce
- Salsa (optional, for garnish)
Instructions
- Prepare the Spice Mix: In a small bowl, combine the dried minced onion (or onion powder), chili powder, garlic powder, salt, paprika, cumin, cayenne pepper, and dried oregano. Mix well and set aside for later use.
- Sauté Vegetables: Heat 2 tablespoons of oil in a large pan with a lid over medium-high heat. Add the diced onion, minced garlic, and diced bell pepper. Sauté for 3 to 5 minutes until the vegetables are softened and fragrant.
- Add Lentils and Spices: Stir in the uncooked lentils and the prepared seasoning mix. Continue sautéing for about 5 minutes, allowing the lentils to toast slightly and absorb the flavors from the spices.
- Add Broth and Simmer: Pour in the vegetable broth and bring the mixture to a boil. Once boiling, cover the pan with the lid and reduce the heat to low. Let it cook for approximately 30 minutes, or until the broth is absorbed and the lentils are soft but still hold their shape.
- Mash Lentils: Transfer the cooked lentils to a bowl and mash them gently with a fork until you reach a slightly chunky consistency.
- Warm the Tortillas: Warm the corn tortillas on a skillet or bake them in the oven to make taco shells, depending on your preference.
- Assemble Tacos: Spoon the mashed lentil mixture into the warmed tortillas. Top with diced tomato, diced avocado, shredded lettuce, and optional salsa. Serve immediately and enjoy your wholesome lentil tacos!
Notes
- Adjust cayenne pepper quantity based on your desired spice level.
- Lentils should be cooked until tender but not mushy for the best texture.
- For added flavor, you can include a squeeze of lime juice on the assembled tacos.
- Use vegetable broth for a vegetarian or vegan version, or substitute with chicken broth if not strictly vegetarian.
- Leftover lentil filling can be stored in the refrigerator for up to 3 days.
- Optional toppings such as shredded cheese or sour cream can be added if not following a vegan diet.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mexican
Keywords: lentil tacos, vegetarian tacos, healthy tacos, plant-based tacos, Mexican lentil recipe, easy lentil dinner, meatless tacos
