Lentil Tacos (Vegan)
If you’re on the hunt for a satisfying, protein-packed meal that is also completely vegan, look no further than these delightful Lentil Tacos! Bursting with flavor and topped with your favorite fresh ingredients, these tacos are perfect for a quick weeknight dinner or a fun weekend gathering. The heartiness of the lentils combined with a medley of spices creates a dish that even meat-lovers will adore. So let’s dive into this delicious recipe!
What You’ll Love About This Recipe
These Lentil Tacos (Vegan) are not only simple to make but are also incredibly versatile. Here’s what makes them special:
– Flavorful and filling: Lentils are a great source of protein and fiber, ensuring you feel satisfied after your meal.
– Quick to prepare: With a cooking time of around 30 minutes, you can have these tacos ready in no time.
– Customizable toppings: Personalize each taco with your favorites, from pico de gallo to creamy avocado.
– Healthy and nutritious: Packed with vegetables and spices, these tacos are a guilt-free delight.
The Ingredient Lineup
To make these scrumptious Lentil Tacos (Vegan), gather the following ingredients:
- 1 tablespoon avocado oil
- 1 small red onion, diced (about 1 cup)
- 2 cloves garlic, chopped
- 1 large tomato, chopped (about 1 cup)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- 1 cup dry brown lentils
- 2 cups low sodium vegetable broth or water
- 8 corn tortillas or hard shell tacos
- Chopped red onion for topping
- Chopped cilantro for topping
- Pico de gallo, diced avocado, guacamole, hot sauce (optional for topping)
Tools & Equipment Needed
Before you start cooking, gather the following tools:
- Large skillet: For sautéing the vegetables and cooking the lentils.
- Measuring cups and spoons: To ensure accurate ingredient measurements.
- Wooden spoon or spatula: For stirring and mixing.
- Chopping board and knife: For chopping the vegetables.
- Pot: If you prefer to cook lentils separately.
Lentil Tacos (Vegan) Cooking Guide
Follow these simple steps to create your delicious Lentil Tacos:
1. Sauté the Aromatics
In a large skillet, heat the avocado oil over medium heat. Add the diced red onion and sauté for about 3-4 minutes until it becomes translucent. Toss in the chopped garlic and cook for an additional minute until fragrant.
2. Add the Tomatoes and Spices
Next, stir in the chopped tomato, onion powder, garlic powder, chili powder, cumin, smoked paprika, dried oregano, and kosher salt. Cook for another 2-3 minutes until the tomatoes start to soften.
3. Cook the Lentils
Rinse the dry brown lentils under cold water. Add them to the skillet along with the vegetable broth or water. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 20-25 minutes, or until the lentils are tender and the liquid is mostly absorbed.
4. Warm the Tortillas
While the lentils are cooking, warm the corn tortillas or hard shell tacos in a separate pan until they are pliable (about 30 seconds on each side) or according to package instructions.
5. Assemble Your Tacos
Once the lentils are ready, it’s time to assemble your tacos! Spoon the lentil mixture into the warmed tortillas and top with chopped red onion, cilantro, and any additional toppings like pico de gallo, diced avocado, guacamole, or hot sauce.
Allergy-Friendly Substitutes
If you have specific dietary restrictions, here are some easy swaps you can make:
- Gluten-free tortillas: Use corn tortillas or gluten-free options to keep it gluten-free.
- Oil alternatives: Substitute avocado oil with olive oil or coconut oil.
- Low sodium options: Use low sodium vegetable broth or water to control sodium intake.
- Spice adjustments: Modify spices according to your taste preferences or to accommodate spice sensitivity.
Method to the Madness
Creating these Lentil Tacos (Vegan) is straightforward and fun! Here’s a quick summary of the cooking process:
- Sauté onions and garlic in avocado oil.
- Add tomatoes and spices, cooking until soft.
- Rinse and add lentils with broth, simmer until tender.
- Warm tortillas and assemble with lentil mix and toppings.
Make-Ahead & Storage
These Lentil Tacos (Vegan) can easily be made ahead of time. Here’s how to store them:
Cooked lentil filling can be stored in an airtight container in the fridge for up to 4 days. Simply reheat the lentils on the stovetop or in the microwave before serving. For best results, warm the tortillas just before serving to maintain their texture. If you want to meal prep, consider keeping the toppings separate until you are ready to eat.
Ask the Chef
Can I use canned lentils instead of dry for this recipe?
Yes, you can definitely use canned lentils! Just be sure to rinse and drain them before adding to the skillet. Reduce the cooking time, as they are already cooked.
What if I don’t have all the spices listed?
No problem! Feel free to get creative. You can use taco seasoning as a substitute, or simply adjust based on what you have in your pantry.
Can I freeze the lentil filling?
Absolutely! The lentil filling freezes well. Just let it cool completely, then store it in an airtight container or freezer bag. It can be frozen for up to 3 months. When you’re ready to eat, thaw it in the fridge overnight and reheat.
What toppings should I use?
The sky’s the limit! Some popular options include chopped cilantro, diced avocado, pico de gallo, guacamole, or your favorite hot sauce. Mix and match to find your perfect combination!
Serve with These
Elevate your taco night by pairing these Lentil Tacos (Vegan) with:
- Mexican Bean Dip for a creamy and savory appetizer.
- Cilantro Lime Rice for a refreshing sidekick.
- Chicken Taco Salad for those wanting a protein-packed salad option.
In Closing
There you have it! A delicious and nutritious recipe for Lentil Tacos (Vegan) that is sure to satisfy everyone at the dinner table. Not only are they easy to make, but they also allow for endless customization with your favorite toppings. So gather your ingredients, fire up your skillet, and enjoy a fantastic taco night that everyone will love. Whether you’re cooking for yourself or sharing with friends, these lentil tacos are bound to be a hit!
Lentil Tacos (Vegan)
Ingredients
Equipment
Method
- In a large skillet, heat the avocado oil over medium heat. Add the diced red onion and sauté for about 3-4 minutes until it becomes translucent. Toss in the chopped garlic and cook for an additional minute until fragrant.
- Next, stir in the chopped tomato, onion powder, garlic powder, chili powder, cumin, smoked paprika, dried oregano, and kosher salt. Cook for another 2-3 minutes until the tomatoes start to soften.
- Rinse the dry brown lentils under cold water. Add them to the skillet along with the vegetable broth or water. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for about 20-25 minutes, or until the lentils are tender and the liquid is mostly absorbed.
- While the lentils are cooking, warm the corn tortillas or hard shell tacos in a separate pan until they are pliable (about 30 seconds on each side) or according to package instructions.
- Once the lentils are ready, it's time to assemble your tacos! Spoon the lentil mixture into the warmed tortillas and top with chopped red onion, cilantro, and any additional toppings like pico de gallo, diced avocado, guacamole, or hot sauce.
Notes
- For a gluten-free option, use corn tortillas instead of flour.
- Customize toppings to your taste; options include diced avocado, pico de gallo, and hot sauce.
- Leftover lentil filling can be stored in the fridge for up to 4 days.
