Description
These Lentil Tacos are a flavorful and nutritious vegetarian alternative to traditional meat tacos. Packed with seasoned brown lentils simmered to perfection and blended for a creamy texture, they provide a hearty filling that pairs beautifully with fresh toppings like red onion, cilantro, and avocado. Quick to prepare and full of savory spices, this recipe is perfect for an easy weeknight dinner or casual gathering.
Ingredients
Scale
Main Ingredients
- 1 tablespoon avocado oil
- 1 small red onion, diced – about 1 cup
- 2 cloves garlic, chopped
- 1 large tomato, chopped – about ¾ cup
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- 1 teaspoon kosher salt
- ¾ cup dry brown lentils
- 2 ½ cups low sodium vegetable broth or water
For Serving
- 8 corn tortillas, or hard shell tacos
- ½ red onion, chopped
- ½ cup chopped cilantro
- Pico de gallo, diced avocado, guacamole, hot sauce (optional toppings)
Instructions
- Sauté Vegetables: Heat the avocado oil in a skillet over medium-high heat. Add the diced onion and cook, stirring occasionally, until it becomes slightly softened, about 4 minutes. Then add the chopped garlic and tomato and cook together until the tomatoes soften, about another 4 minutes.
- Add Spices and Lentils: Stir in the onion powder, garlic powder, chili powder, cumin, smoked paprika, dried oregano, and kosher salt until evenly combined with the vegetable mixture. Add the dry brown lentils and pour in the vegetable broth or water. Stir to combine and bring the mixture to a boil.
- Simmer Lentils: Cover the pan and reduce the heat to low to let the lentils simmer gently. Cook for 30 to 45 minutes, or until the lentils are tender and most of the liquid has been absorbed.
- Blend Half the Mixture: Turn off the heat. Transfer half of the cooked lentil mixture to a food processor fitted with a blade attachment and blend until smooth. Return the blended lentils to the pan and stir well to combine for a creamy texture.
- Char Tortillas: Lightly char each tortilla over an open flame on the stove for about 30 seconds on each side to add a smoky flavor and pliability.
- Assemble Tacos: Spoon about ¼ cup of the lentil filling onto each tortilla. Top with chopped red onion and cilantro, and add any optional toppings such as pico de gallo, diced avocado, guacamole, or hot sauce. Serve immediately.
Notes
- The blending of half the lentils creates a creamier taco filling that holds together better inside the tortilla.
- You can substitute vegetable broth with water for a lighter version, but broth adds more flavor.
- If you prefer a spicier kick, add extra chili powder or hot sauce when assembling.
- Hard shell tacos can be used instead of corn tortillas for a crunchy texture.
- Leftover filling can be stored in the refrigerator for up to 3 days and reheated gently.
Nutrition
- Serving Size: 1 taco
- Calories: 180
- Sugar: 3g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
