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    Easy Lentil Tacos

    Plant Based Recipes 30-Minute Meals Dairy-Free Recipes Gluten Free Kid Friendly January 16, 2023 | By Kristen Chidsey | 18 Comments | *This post may contain affiliate links. Read my disclosure policy.

    Jump to Recipe
    You are going to love these Vegetarian Lentil Tacos! They are perfectly spiced, hearty, and the avocado sauce on top is a must! These vegan tacos are easy to make and super healthy!

    Lentil Tacos are a flavorful, filling, healthy, meatless version of tacos! Ready in under 30 minutes with simple, affordable ingredients, these Lentil Tacos are ridiculously delicious. 

    When you find yourself looking for a vegan-friendly dinner recipe or a healthy vegetarian recipe that appeals to both meat-eaters and vegetarians alike, give these Lentil Tacos a try. They are flavorful, hearty, and incredibly easy to make.

    Lentil Soft Taco with Cabbage and Avocado Cream on wooden cutting board.


    One request I often get is for more meatless meals that satisfy both vegetarians and meat-eaters. 

    When it comes to replacing meat with a hearty, healthy vegan substitute, I love turning to lentils. 

    Why Lentils? 

    Lentils are a sort of magical thing when it comes to meatless meals. These legumes have a similar texture to ground meat, are cheap, easy to find, easy to cook, and take on any flavor really well. 

    And lentils are also a powerhouse when it comes to nutrition. They are cholesterol free, low in fat, and high in antioxidants, fiber, and folate. 

    From lentil sloppy joes to lentil meatballs, to this recipe for Lentil Tacos, lentils star as a cheap, wholesome, meat replacement. 

    Lentil Tacos

    This recipe for Lentil Tacos is one of my favorite 30-Minute Dinner Recipes. Lentils are simmered in a perfectly seasoned sauce until tender to create a healthy taco meat. Served over toasted tortillas with fresh, crunchy cabbage, and a bright avocado lime sauce, these vegan tacos have the perfect balance of flavor and texture. 

    Even my very picky-kids and meat-loving husband love this recipe for Lentil Tacos. Especially when I round the meal out with a Pina Colada Smoothie and Instant Pot Spanish Rice.

    Key Ingredients

    Ingredients for lentil taco meat labled on counter.
    • Lentils: Be sure to use brown or green lentils, not red or yellow lentils, as they will break down too much when cooked.
    • Taco Seasoning: I use my homemade taco seasoning, to control the additives and sodium content, but any brand of taco seasoning will work. 
    • Tomato Sauce: I love using tomato sauce to give the lentils a nice saucy consistency, just like classic taco meat. 
    • Vegetable Broth: If you don't have vegetable broth, you can use chicken stock (no longer vegetarian-friendly) or water. If using just water, you may want to increase your taco seasoning by an additional 1-2 teaspoons to really flavor the lentils. 
    • Avocado Sauce: The avocado sauce is made with avocado, lime juice, and salt. It is simple, yet so flavorful and the perfect finishing touch. 
    • Cabbage: Shredded cabbage adds crunch and freshness to these meatless tacos. You certainly don't have to add it to your Lentil Tacos, but I highly recommend it for the best contrast in texture. 
    • Tortillas: Use any tortillas you like. Corn, hard-shell, gluten-free, or homemade fllour tortillas.

    How to Prepare Lentil Tacos

    Step One: Prepare Lentil Taco Meat

    This recipe for lentil taco meat comes together quickly on the stovetop. 

    • In a large stock pan, bring the broth/water, tomato sauce, taco seasoning, and lentils to a boil over high heat.
    Lentils and seasonings in stock pan next to taco toppings.
    • Reduce the heat and simmer the lentil taco meat covered, until the lentils are tender and the majority of the liquid has been absorbed.
    Cooked Lentil Taco Meat in saucepan next to taco toppings.

    Step Two: Prepare Toppings

    While the lentils are simmering, use that time to prepare the avocado sauce, slice the cabbage, and toast the tortillas so that everything comes together at once. 

    • To prepare the avocado lime sauce, simply mash together the flesh of an avocado with fresh lime juice and salt. You can opt to blend until smooth, or simply mash and dollop on your tacos.
    • Prepare the cabbage by slicing it into thin strips or shredding it in a food processor. Sprinkle the cabbage with a pinch of salt and fresh lime juice to really enhance the flavors.
    • Toast tortillas over a dry skillet until just warm and pliable. 

    Step Three: Assemble Tacos

    I highly recommend serving lentil taco meat on warm tortillas, twith an avocado lime sauce, that adds richness and bright acidity, and shredded cabbage for crunch.

    • Dish the lentil meat out onto each tortilla. Top with fresh cabbage and the avocado sauce. 
    • If desired, add diced tomatoes, fresh cilantro, and/or pickled red onions. And if not vegan or dairy-free, these vegetarain tacos are delicious served with shredded cheese and a dollop of sour cream.
    3 lentil tacos topped with avocado cream on wooden cutting board.

    Additional Serving Suggestions

    While lentil taco meat is delicious used for tacos, you can serve lentil taco meat in endless ways. 

    • Instead of a tortillas, use a Baked Sweet Potato for the serving vessel of lentil taco meat and avocado sauce.
    • Replace taco meat in a Taco Salad or a Taco Pizza with these seasoned lentils.
    • Replace the beans in Vegetarian Enchiladas with lentil tacos. 
    • Serve in burritos for a packable lunch or dinner on the go.

    Recipe Modifications

    • Add onions and garlic. If you are looking to add in a bit more flavor, and don't have picky eaters that are opposed to minced onions in a recipe, start this recipe for lentil taco meat by sauteing 1 minced onion and 2 cloves of garlic in 2 teaspoons of oil before cooking the lentils. Once the onion and garlic are softened, add in the lentils, taco seasoning, broth, and tomato sauce and simmer.
    • Use salsa. Another way to add some more dimension to this simple recipe for Lentil Taco Meat is to use jarred salsa in place of the tomato sauce. I find that when serving kids, using just the seasoning and smooth tomato sauce is best for their pickier palates.

    More Meatless Mexican Favorites

    • Healthy Black Bean Tacos
    • Mexican Quinoa Salad
    • Sweet Potato Black Bean Burritos
    • Cauliflower Tacos

    These lentil tacos are not only healthy, easy, and flavorful, but they are also super affordable and made with simple pantry staples. If you gave this recipe a try, I would love for you to leave a comment below. 

    Lentil Taco meat on tortilla topped with avocado and cabbage.

    Easy Lentil Tacos

    Ready in under 30 minutes with simple, affordable ingredients, these Lentil Tacos are made with ridiculously delicious seasoned lentils, crunchy cabbage, and a fresh avocado sauce.
    5 from 10 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Mexican
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 6
    Calories: 189kcal
    Author: Kristen Chidsey

    Ingredients

    For Lentil Taco Meat

    • 1 cup dried green or brown lentils
    • 2 ½ cups low-sodium vegetable broth or water
    • 1 cup tomato sauce
    • 1 tablespoon taco seasoning see notes for individual spices

    For Avocado Sauce

    • 1 large avocado
    • 2 limes divided
    • 1 teaspoon salt

    For Serving

    • 2 cups shredded cabbage
    • 1 tomato optional
    • ¼ cup cilantro optional
    • 6 tortillas
    Prevents your screen from going dark while preparing the recipe.

    Instructions

    • Bring broth, tomato sauce, taco seasoning, and lentils to a boil in a large stock pan over medium-high heat. Once the mixture is boiling, cover and turn the heat to medium-low. Simmer for 15-20 minutes, stirring every 5 minutes, until the lentils are tender and most of the liquid has been absorbed. Once cooked, fluff the lentils with a fork and taste to adjust the seasoning.
    • While the lentils are cooking, prepare the cabbage and avocado sauce and toast the tortillas. Thinly slice the cabbage and drizzle with the juice of half of a lime and a pinch of salt. Toss to coat. Prepare the avocado sauce, by mashing or pureeing the flesh of an avocado with the remaining fresh lime juice and a pinch of salt. Warm the tortillas in a dry skillet over high heat for 30-60 seconds per side, until warm and pliable.
    • To assemble the lentil tacos, place a layer of cabbage on each tortilla, top with lentil mixture, and drizzle or dollop the avocado cream over the lentils. Add cilantro, tomatoes, etc if desired, and serve immediately.

    Notes

    Lentils: Be sure to use green or brown lentils for the lentil taco meat, not yellow or red lentils. 
    Taco Seasoning: In place of the homemade taco seasoning blend use 2 teaspoons chili powder, ½ teaspoon cumin, ½ teaspoon salt, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon paprika, and a pinch each of oregano, black pepper, and crushed red pepper flakes.
    To prepare lentils in the Instant Pot: Place rinsed lentils into the inner pot of the instant pot. Add in 2 cups of water or stock and 1 tablespoon of taco seasoning. Stir well. Top with tomato sauce--do NOT stir. Place lid on the pressure cooker and set cook time for 9 minutes on high pressure. Once cook time has elapsed, let the pressure release naturally on its own for at least 15 minutes. Fluff with a fork, stirring in the tomato sauce, and serve as desired. 
    Leftovers: Store cooled lentil taco meat in an air-tight container for 4-5 days in the refrigerator or freeze for up to 3 months. 
    No Broth? If you don't have vegetable broth, you can use chicken stock (no longer veggie tacos) or water. If using just water, you may want to increase your taco seasoning by an additional 1-2 teaspoons. 
    Adding Onions and Garlic: Feel free to saute 1 minced onion and 2 cloves of garlic in 2 teaspoons of oil before cooking the lentils. Once the onion and garlic are softened, add in the lentils, taco seasoning, broth, and tomato sauce and simmer.
    Replace Tomato Sauce with Salsa: Add some more dimension to this simple recipe for Lentil Taco Meat by using jarred salsa in place of the tomato sauce. 
    Nutrition is based on lentil taco meat and avocado cream, not tortillas. 
     

    Nutrition

    Calories: 189kcal | Carbohydrates: 28g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Sodium: 632mg | Potassium: 626mg | Fiber: 13g | Sugar: 4g | Vitamin A: 497IU | Vitamin C: 14mg | Calcium: 35mg | Iron: 3mg
    Liked this Recipe? Tag me Today!Snap a picture and tag #amindfullmom on Instagram - I would love to see!

    This post was originally published in 2018 but was updated in 2023.

    « Cauliflower Tacos
    Vegetarian Enchiladas »

    About Kristen Chidsey

    Hi, I am Kristen, creator of A Mind "Full" Mom. I believe that making a wholesome family meal does not need to be hard or expensive! I love nothing more than to share with you delicious solutions for your hungry family.

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    1. Jo

      February 03, 2023 at 6:31 am

      5 stars
      We had fun with these tasty tacos! They were incredibly delicious and filling. New favorite!

      Reply
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    You are going to love these Vegetarian Lentil Tacos! They are perfectly spiced, hearty, and the avocado sauce on top is a must! These vegan tacos are easy to make and super healthy!

    Meet Kristen

    Kristen Chidsey with apron on in front of vegetables in kitchen.

    Hi! I'm Kristen. It is my honor and passion to share easy, wholesome recipes with you to in turn share your loved ones. These tried and true recipes will help you make delicious, family-friendly meals without stress! Read more

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    You are going to love these Vegetarian Lentil Tacos! They are perfectly spiced, hearty, and the avocado sauce on top is a must! These vegan tacos are easy to make and super healthy!

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