Lentil Taco Meat
This easy lentil taco meat is healthy, flavorful, packed with plant-based protein and iron, and is ready in under 30 minutes – A frugal, healthy, satisfying, and versatile meat-free protein for lentil tacos, burritos, salads, and more!
Servings 6
Ingredients
Lentil Filling
- 1/2 Tbsp oil
- 1 small (60 g) onion diced
- 3 cloves of garlic minced
- 1 1/4 cups (220 g) cooked lentils
- 1 medium (130 g) carrot shredded
- 1 tsp chili powder
- 1 tsp ground cumin
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/4-1/2 tsp salt
- 3/4 Tbsp tamari or coconut aminos
- 1/2 cup (120 ml) vegetable broth
- 2 Tbsp tomato paste
- 3 Tbsp (30 g) chopped almonds or nuts/seeds of choice
For Serving (optional)
- 6 tortillas (I used homemade rice tortillas)
- 2 medium tomatoes
- 1 avocado
- 1 small onion sliced into rings
- Fresh parsley or cilantro
- Lime wedges
Instructions
Prepare the Lentil Taco Meat
- You can watch the video in the post for visual instructions.First, finely dice the onion, mince the garlic, and shred the carrot.
- Meanwhile, heat the oil in a large skillet/pan over medium heat. Once hot, add the diced onion and sauté it for 4 minutes, stirring frequently. Then add the garlic and sauté for a further minute.
- Add the cooked lentils and shredded carrot, and mix well. Then add the spices (chili powder, ground cumin, garlic powder, smoked paprika, salt), tamari/soy sauce, vegetable broth, tomato paste, and chopped almonds. Stir to combine.
- Reduce the heat to a simmer and cook for 10 minutes, stirring occasionally.If it looks a little dry at any point, add a little extra broth.
- Taste the lentil taco meat and adjust any of the seasonings to your liking, then use a potato masher to mash some of the lentils for a more ‘combined’ mixture.
Assemble the Lentil Tacos
- While the lentil mixture cooks, chop the tomatoes and avocado, slice the onion, mince the fresh herbs, and cut the lime wedges.
- When ready to serve, divide the lentil taco meat between tortillas and top them with the toppings. Then enjoy!
Notes
- Don’t overly mash the lentils: They should still have plenty of texture, with just enough mashed to form more of a cohesive mixture.
- To make it oil-free: Sauté the ingredients with a splash of water or vegetable broth.
- Nutrition facts include the tortillas and toppings!
Nutrition Facts
Lentil Taco Meat
Serving Size
1 taco
Amount per Serving
Calories
218
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
5
%
Trans Fat
0.01
g
Sodium
373
mg
16
%
Potassium
583
mg
17
%
Carbohydrates
30
g
10
%
Fiber
9
g
36
%
Sugar
5
g
6
%
Protein
9
g
18
%
Vitamin A
2377
IU
48
%
Vitamin C
12
mg
15
%
Calcium
74
mg
7
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.