Description
These hearty Lentil Tacos are a flavorful and nutritious vegetarian meal perfect for Taco Tuesday or any day you crave a delicious plant-based filling. Packed with protein-rich lentils and a smoky blend of spices, this recipe offers a satisfying texture and taste that pairs wonderfully with fresh toppings like avocado, tomatoes, and salsa.
Ingredients
Scale
Spice Mix
- 1 teaspoon dried minced onion
- 1 tablespoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1/4 teaspoon cayenne pepper
- 1 teaspoon dried oregano
Vegetable Filling
- 2 tablespoons oil (vegetable or olive oil)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 medium bell pepper, diced
- 1 cup dried lentils, rinsed
- 2 cups vegetable broth
For Serving
- 6 tortillas or taco shells
- 1 cup diced tomatoes
- 1 avocado, diced
- 1 cup shredded lettuce
- Salsa, to taste
Instructions
- Prepare Spice Mix: In a small bowl, combine dried minced onion, chili powder, garlic powder, salt, paprika, cumin, cayenne pepper, and oregano. Mix well and set aside.
- Sauté Vegetables: Heat oil in a large pan over medium-high heat. Add diced onion, minced garlic, and diced bell pepper. Cook for 3 to 5 minutes until the vegetables soften and become fragrant.
- Add Lentils and Spices: Stir in the rinsed lentils and the prepared spice mixture. Mix thoroughly to coat the lentils and vegetables evenly with the spices and continue sautéing for another 5 minutes.
- Add Broth and Boil: Pour in 2 cups of vegetable broth and bring the mixture to a boil over high heat, ensuring the lentils are fully immersed.
- Simmer Lentils: Once boiling, cover the pan and reduce heat to low. Let it simmer for 30 minutes or until the broth is mostly absorbed and the lentils are tender but retain some texture, not mushy.
- Mash Lentil Mixture: Transfer the cooked lentil mixture to a bowl and lightly mash it with a fork to create a textured filling that holds together well in tacos.
- Prepare Tortillas and Serve: Warm the tortillas on a skillet or bake in the oven until crispy taco shells are formed. Spoon the lentil filling into each tortilla and top with diced tomatoes, avocado, shredded lettuce, and salsa as desired. Serve immediately.
Notes
- You can substitute brown or green lentils depending on your preference; adjust cooking time if needed.
- For a spicier kick, add extra cayenne or chopped jalapeños when sautéing.
- Leftover filling can be stored refrigerated for up to 3 days and reheated for quick meals.
- Consider adding shredded cheese or sour cream if not vegan, for added richness.
- To make gluten-free tacos, use corn tortillas instead of flour tortillas.
