Turn Taco Night into a Plant-Based Feast with Lentil Tacos!
Posted October 2, 2023 by: Admin
Transform your Taco Night with these delectable lentil tacos! Featuring a quick and straightforward homemade lentil taco meat, these tacos are bursting with vegetarian protein and fiber, all while delivering an explosion of flavors.
Whether you’re celebrating Taco Tuesdays or simply expanding your repertoire of plant-based and vegan recipes, this 30-minute lentil tacos recipe is an appetizing and nutritious way to embark on a culinary adventure. You might be surprised that even the most dedicated meat enthusiasts in your family will relish these.
Moreover, the leftover lentil taco meat can be used as a delightful salad topping. Simply toss it onto your preferred taco salad for a well-rounded lunch or dinner the following day.
Ingredients for Lentil Tacos
You’ll need the following ingredients to craft the lentil taco meat:
– Lentils: Brown or green lentils are ideal; red lentils should be avoided as they become overly mushy when cooked.
– Onion: To impart flavor to the lentil taco meat.
– Tomato Paste: For seasoning and thickening the lentil mixture slightly.
– Taco Seasoning: This comprises a blend of chili powder, cumin, oregano, garlic powder, and salt to season the taco “meat.” However, you can use a pre-packaged taco seasoning if preferred.
In addition, you’ll require flour or corn tortillas and your favorite toppings.
Dietary Adaptations
– To Make them Gluten-Free: No adaptations necessary; this recipe is inherently gluten-free.
– To Make them Dairy-Free: Likewise, no modifications are needed for a dairy-free version.
How to Make Lentil Tacos
Crafting lentil taco meat is a breeze. Here’s a step-by-step guide:
– Cook the lentils: Boil the lentils in well-salted water until tender but not mushy. Drain any excess water after cooking. Alternatively, canned lentils can be used, bypassing this step.
– Sauté the onion: While the lentils cook, sauté the onion in olive oil over medium-high heat.
– Add lentils to the pan: Combine the cooked and drained lentils with the sautéed onion.
– Add the spices: Introduce chili powder, cumin, oregano, garlic powder, and salt to the pan. Stir to coat the lentils.
– Add the tomato paste: Incorporate the tomato paste into the pan, ensuring thorough integration with the lentil mixture.
– Assemble the tacos: Once the lentil taco mixture is ready, assemble your tacos with your preferred toppings.
Pro Tip: For added flavor, cook the lentils in vegetable broth instead of water.
Detailed instructions can be found in the recipe card below.
Nutrition Tip
Lentils boast one of the highest protein densities among plant-based foods compared to other vegetarian protein sources. While they are primarily a source of carbohydrates, containing more than double the number of carbohydrates than protein, they still offer more protein per serving than beans, grains, nuts, and seeds, making them an excellent filling for these tacos.
Best Toppings for Lentil Tacos
These lentil tacos pair beautifully with all traditional taco toppings. Feel free to select your favorites from the following list:
– Shredded lettuce
– Shredded cabbage
– Chopped tomatoes
– Pickled red onion
– Sliced jalapeños
– Cilantro
– Salsa
– Pico de gallo
– Cheese
– Guacamole
– Sour cream
– Hot sauce
For my tacos, I opted for shredded lettuce, red cabbage, sliced tomatoes, mashed avocado, sour cream, and a sprinkle of cotija cheese.
FAQs
Which lentils are best for tacos?
Answer: Brown and green lentils work best in taco meat due to their sturdy and hearty texture when cooked.
Can I use lentils in place of ground beef?
Answer: Yes, lentils make a great substitute for ground beef in tacos, burgers, meatballs, lasagna, meatloaf, shepherd’s pie, and meat sauces like bolognese.
How much lentils to replace meat?
Answer: You can replace 1 pound of ground beef with 1 cup of uncooked lentils, ensuring you cook the lentils before adding them to a recipe.
Can I use canned lentils?
Answer:Absolutely, you can substitute the 1 cup of dry lentils in this recipe with two 14-ounce cans of cooked lentils. Be sure to strain and rinse the lentils before incorporating them into the recipe.
Storage + Reheating
– To Refrigerate: Let the lentil taco meat cool completely and then store it in an airtight container in the fridge for up to 5-7 days.
– To Freeze: Once cooled, you can store the lentil taco meat in an airtight container in the freezer for up to 6 months.
– To Reheat: After thawing, reheat the lentil taco mixture in a pan over medium heat for 5-10 minutes or in the microwave for 2-3 minutes.
Lentil Tacos
These vegan lentil tacos are high in fiber and full of plant-based protein. Enjoy the taco meat in tortillas or as a topping for a taco salad.
Ingredients
– 1 cup green or brown lentils, dry
– 2 tablespoons olive oil
– 1 onion, diced
– 1 tablespoon chili powder
– 1/2 teaspoon garlic powder
– 1/2 teaspoon dried oregano
– 1/2 teaspoon cumin
– 1 teaspoon salt
– 1/4 cup tomato paste
– 8 tortillas
– Toppings of your choice
Instructions
1. In a small container or bowl, combine the chili powder, garlic powder, oregano, cumin, and salt, and set aside.
2. Bring a large pot of salted water to a boil, add lentils, and cook for 13-15 minutes until tender. You want the lentils to be fully cooked but not mushy. Once cooked, drain the lentil in a mesh colander or sieve to remove excess water.
3. While the lentils are cooking, warm the olive oil in a large skillet or pan over medium-high heat, then add diced onion and cook for 3-5 minutes until tender.
4. Reduce the heat to low-medium, add the drained lentils and spice mixture to the pan with the onion, and stir to combine.
5. Add the tomato paste and 2 tablespoons of water (plus more as needed), stirring again until everything is well combined. Then simmer the mixture for a final 2-3 minutes, until the mixture is smooth and thickened and all of the water has been absorbed. Taste and adjust seasoning as needed.
6. Once the lentil mixture is cooked, assemble the lentil taco filling in tortillas with toppings of your choice.
Notes
– If using corn tortillas, it is best to warm them in a pan or cast-iron skillet for 15-30 seconds per side before serving.
Nutrition
– Serving Size: 2 tacos (no toppings)
– Calories: 378 calories
– Sugar: 4 grams
– Fat: 8 grams
– Carbohydrates: 62 grams
– Fiber: 7 grams
– Protein: 18 grams
