These Vegan Lentil Tacos are one of the easiest and healthiest vegan recipes that have the perfect meat replacement! Not only does it taste amazing, but it's also budget-friendly and a great way to get started with a vegan diet. It's a protein-packed, iron-rich, and full of flavor in each bite thanks to the homemade avocado dressing.
The homemade lentil taco meat in this recipe is packed with aromatic taste and nuanced flavor.
This is thanks to the use pantry staple ingredients such as garlic and onion, along with some simple homemade spice blend that'll make all the difference! It's also very healthy.
What's best is that lentils are also incredibly healthy. They're packed with packed, micronutrients such as folate, and loads of antioxidants too. In fact, they have the same amount of protein and iron as many common non-plant based foods, yet only a fraction of the fat.
Jump to:
- What are Vegan Lentil Tacos?
- Are Lentils Good for You?
- Why This Is The Best Vegan Lentil Tacos Recipe
- What You Need to Make Vegan Lentil Tacos At Home
- How to Make Vegan Lentil Tacos Step by Step
- Tips For Making the Best Vegan Lentil Tacos Every Single Time
- What Else Could I Add To Lentil Taco Filling?
- Recipe Variation Ideas for Vegan Lentil Tacos
- Frequently Asked Questions
- How to Store Leftover Vegan Lentil Tacos
- Recipe
So if you've been on the hunt for a delicious vegan taco recipe that won't break the bank but is packed with nutrition and flavor, then these Vegan lentil tacos are perfect for you!
Read on to learn exactly how to make these tasty vegan lentil tacos for your next Meat-free Mondays or Taco Tuesdays!
What are Vegan Lentil Tacos?
Vegan Lentil Tacos are a delicious and nutritious vegan meal that makes an excellent meat replacement! This plant-based dish is made with lentils, which are packed with protein and iron, and flavored with garlic, onion, and a simple homemade spice blend.
Instead of traditional meal, we'll be using cooked lentils for a meat-like texture and taste. And since we're using corn tortillas instead of flour tortillas, this recipe is also gluten free!
What's best is that not only are these vegan tacos packed with flavor in each bite, but they're also incredibly healthy and budget-friendly. It's the perfect meatless Monday meal that everyone will love! I've had my family try it that aren't vegan like I am, but they still absolutely adore the flavors in this meal.
Are Lentils Good for You?
This meal is not only good for you, but it's also cheap and easy to make. Lentils are one of my favorite vegan alternatives to ground beef. They have a lot of fiber, iron, and protein, and a cup of them gives you almost all of the folate you need for the day.
If you want to lower your cholesterol, try using lentils instead of ground beef, turkey, or chicken in sauces, burgers, and these tacos like in this recipe. I've served these to many meat eaters including my family and they've always asked me to make it again!
What's best is that since my recipe uses corn tortilla instead of flour ones, these lentil tacos are vegan, gluten-free, and absolutely delicious!
Why This Is The Best Vegan Lentil Tacos Recipe
Budget-friendly: Not only is this a deliciously nutritious and healthy meal, but it's also pretty inexpensive to make! There's truly nothing better than a delicious, budget-friendly recipe!
Nutritious: The vegan taco filling is one of my most favorite vegan substitutes for ground beef! Lentils are high in protein, fiber, and even iron, with just one cup providing almost all your daily folate needs!
Gluten-free: This recipe is entirely gluten-free too, thanks to the corn tortillas that we'll be using instead of flour ones.
Family-friendly: Even if some of your family members aren't vegan, they'll still love the flavors in this dish. And even better, it's also quite filling and the texture and taste of the lentils really captures the essence of meat so you definitely won't get any complaints!
Versatile: There are tons of ways you can change up the flavor of this delicious vegan meal. I've included topping options and other ideas that you can easily incorporate into your recipe.
What You Need to Make Vegan Lentil Tacos At Home
All you need are some incredibly simple, pantry-staple ingredients to make these delicious vegan lentil tacos at home.
Here's an overview of the specific ingredients for this recipe. For the exact ingredients and measurements, please scroll to the recipe card below.
For the Lentil Taco Filling:
- Lentils: First of all, we'll need some lentils for our delicious vegan tacos. You'll need dry brown lentils that are rinsed and drained.
- Olive oil: We'll also be using some olive oil to saute our aromatics and allow the spices to bloom.
- Onion: You'll need one small onion that'll not only add more flavor to our lentil taco filling but also improve the texture of the dish for that perfect meatiness without any meat!
- Garlic: We'll also be using some garlic cloves which will enhance the overall taste of the dish and add a complex aromatic depth that'll take it to the next level!
- Tomato paste: For some tangy flavor to add a delicious depth to our lentils, we'll also be using some tomato paste.
- Cumin: We'll also be using some cumin to spice up our lentils for that classic Mexican touch but in no time. What's best is that cumin is incredibly nutritious too by increasing antioxidant intake and improving digestion.
- Seasonings: You'll also need some simple sea salt or kosher salt along with black pepper to season the filling.
- Vegetable broth: We'll be using some vegetable broth as the main liquid base to cook our delicious lentils. This will add extra flavor depth to the lentils in a great, subtle way.
For the Tacos:
- Cauliflower: We'll be using 1 head of cauliflower that's chopped into small florets and bake it in the oven for the perfect crunch and flavor in our tacos!
- Olive oil: You'll also need some olive oil to drizzle on top of the cauliflowers before popping them into the oven.
- Seasonings: We'll be seasoning our cauliflower with some salt and pepper to taste.
- Corn tortillas: What's best is that this is a gluten-free vegan recipe, and so we'll be using some corn tortillas instead of flour ones.
For the Avocado Dressing:
- Avocado: You'll need a ripe avocado as the base of our delicious avocado dressing. It'll not only add a creamy texture, but also make your vegan tacos even more nutritious!
- Lime: We'll be using the juice of 2 limes to add a tangy, zesty flavor that perfectly complements the avocados.
- Jalapeño: For a little heat, we'll be using a jalapeno pepper that's been deseeded and chopped.
- Cilantro: Cilantro adds a delicious fresh touch to the dressing and brings out the flavor in even.
- Garlic powder: You'll also need a teaspoon of garlic powder that adds an extra layer of flavor to the dressing that truly takes it to the next level.
- Salt: We'll also need some salt to balance our all the flavors.
- Olive oil (if needed): You can also add a little olive oil to the dressing to adjust the consistency, if needed.
How to Make Vegan Lentil Tacos Step by Step
Making Vegan Lentil Tacos at home is super easy and will give you great results every single time. Here's how to make it step by step:
- Start by preheating oven to 400°F (200°C).
- Next, in a large bowl, toss the cauliflower florets with olive oil, sea salt, and black pepper.
- Spread the cauliflower out onto a baking sheet and roast in the oven for 20-25 minutes, or until golden brown and tender.
- In a medium pan, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté for 2-3 minutes until the onions are translucent.
- Next, add the tomato paste, ground cumin, sea salt, and black pepper to the pot and stir to combine. Cook for an additional minute.
- Now add the rinsed and drained brown lentils and vegetable broth to the pot.
- Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
- While the lentils and cauliflower are cooking, prepare the dressing by combining the avocado, lime juice, jalapeño pepper, cilantro, garlic powder, and sea salt in a food processor.
- Blend until smooth. You can add olive oil (two tablespoons) if needed.
- Warm the corn tortillas in a dry skillet over medium-high heat until lightly browned and pliable.
- To assemble the tacos, spoon a few tablespoons of the lentil filling onto each tortilla, followed by a few pieces of roasted cauliflower. Drizzle the avocado dressing over the top of each taco and serve immediately.
Your delicious Vegan Lentil Tacos are ready to be served!
Tips For Making the Best Vegan Lentil Tacos Every Single Time
Making sure that you follow the instructions will ensure that your vegan lentil tacos turn out perfectly every single time. Here are some tips that'll help you along the way:
Choose the right tortilla: Corn tortillas are the best choice for vegan tacos, as they are gluten-free and add a delicious texture to the dish.
Chop cauliflower correctly: Make sure to chop the cauliflower into small florets so that they cook evenly and quickly in the oven.
Season generously: One of the keys to making flavorful and tasty vegan tacos is to season generously with salt and pepper
Use vegetable broth: Use vegetable broth instead of water to cook the lentils for added flavor.
Choose the right oil: Olive oil is the best choice for roasting the cauliflower, as it has a high smoke point and adds lots of flavor.
Use fresh ingredients: Make sure to use fresh ingredients like limes, cilantro, and avocados to ensure a delicious and flavorful dish.
Adjust spiciness: Adjust the amount of jalapeño pepper in the avocado dressing to your preference for spiciness.
Try additional toppings: You can also add additional toppings to the tacos, such as diced tomatoes, shredded lettuce, or vegan cheese. I've included loads of other ideas in the post to make sure you enjoy your vegan lentil tacos every single time!
What Else Could I Add To Lentil Taco Filling?
These vegan tacos are incredibly versatile, and you can add many other fillings to it. Some great ideas include:
- Spinach: If you're looking to add in more nutrients and flavor to your taco filling, then add a handful of spinach to it and stir it until its wilted.
- Corn: Corn also goes great with the lentil taco filling and adds a subtle sweetness to the filling.
- Quinoa: If you want to add even more protein to your filling, then consider adding some cooked quinoa to the mix.
- Salsa: Some homemade salsa is a great way to add that Mexican touch to these vegan tacos.
Recipe Variation Ideas for Vegan Lentil Tacos
There are tons of topping options and variations that you can easily add to these delicious vegan lentil tacos. Here are some of my favorites:
- Different sauce: You can replace the avocado dressing with some vegan sour cream, adobo sauce, chipotle sauce, or any other of your favorite sauces.
- Change the spices: Another great idea is to experiment with your favorite spices to change up the flavor, e.g. you can use some taco seasoning to flavor the lentils too!
- Add seeds or nuts: For extra flavor, nutrients, and texture, consider adding some nuts and seeds such as chopped walnuts or sunflower seeds.
- Vegan cheese: You can even add some vegan shredded cheese on top to treat yourself for a cheesy version of this nutritious meal.
- Spicier: Want a spicier vegan taco filling? Then add some chili powder or smoked paprika to add some more heat to the mixture.
- Different lentils: You can also use other lentils such as green lentils or red lentils in this recipe. Just note that the cooking time will change and you might have to use some extra vegetable broth to make them tender.
Frequently Asked Questions
The flavor of lentils is earthy and nutty, similar to that of pinto beans.
This recipe is incredibly versatile since you can use the lentil taco meat in so many other ways! It's the perfect meat substitute for family-favorite dishes such as burritos, nachos, and even a taco salad. You can make a taco salad by using shredded lettuce, your favorite vegetables and a scoop of this lentil taco along with the creamy avocado dressing. For burrito bowls, add some beans, rice, veggies, and this mixture!
Yes, this recipe is gluten-free since we're using corn tortillas instead of flour or whole wheat tortillas. In case you decide to use whole wheat or flour tortilla instead, just note that then this won't be a gluten-free recipe anymore
Yes, you can use canned lentils but that'll change the cooking method. You'll need a lot less vegetable broth for the recipe and the cooking time will reduce as well. It should approximately take 5-7 minutes to cook them instead.
It all depends on the type of lentils you're using. If you use brown lentils as per my recipe and the right amount of vegetable broth, they should be tender within 20-25 minutes. The cooking time will change if you use other types such as red lentils or green lentils.
How to Store Leftover Vegan Lentil Tacos
The lentil filling and roasted cauliflower can be stored in the refrigerator in separate airtight containers for up to 4 days. I recommend storing the avocado dressing separately in the refrigerator in an airtight container for up to 2 days.
Reheating. To reheat the lentil filling and roasted cauliflower, simply heat them in a skillet over medium heat until warmed through.
And to reheat the corn tortillas, wrap them in a damp paper towel and microwave for 10-15 seconds or heat them in a skillet over medium heat for a few seconds on each
side.
Assemble your meal and it should be ready to serve!
If you make this recipe, please leave me a comment below and rate it. I always appreciate the feedback. Also, you can follow me on Facebook, Instagram, or Pinterest.
Recipe
Vegan Lentil Tacos (Healthy and Gluten-Free Recipe!)
Ingredients
For the tacos
- 1 head cauliflower chopped into small florets
- 2 tablespoon olive oil
- 8 corn tortillas
- salt, pepper to taste
For the lentil filling
- 1 c dry brown lentils rinsed and drained
- 2 tablespoon olive oil
- 1 small yellow onion finely chopped
- 3 cloves garlic minced
- 2 tablespoon tomato paste
- 1 teaspoon ground cumin
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 ½ c vegetable broth
Instructions
- Preheat oven to 400°F (200°C).
- In a large bowl, toss the cauliflower florets with olive oil, sea salt, and black pepper.
- Spread the cauliflower out onto a baking sheet and roast in the oven for 20-25 minutes, or until golden brown and tender.
- In a medium pot, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté for 2-3 minutes until the onions are translucent.
- Add the tomato paste, ground cumin, sea salt, and black pepper to the pot and stir to combine. Cook for an additional minute.
- Add the rinsed and drained brown lentils and vegetable broth to the pot.
- Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the lentils are tender and the liquid has been absorbed.
- While the lentils and cauliflower are cooking, prepare the dressing by blending the avocado, lime juice, jalapeño pepper, cilantro, garlic powder, and sea salt in a food processor.
- Blend until smooth. You can add olive oil (two tablespoons) if needed.
- Warm the corn tortillas in a dry skillet over medium-high heat until lightly browned and pliable.
- To assemble the tacos, spoon a few tablespoons of the lentil filling onto each tortilla, followed by a few pieces of roasted cauliflower. Drizzle the avocado dressing over the top of each taco and serve immediately.
Notes
- Make sure to chop the cauliflower into small florets so that they cook evenly and quickly in the oven.
- Use vegetable broth instead of water to cook the lentils for added flavor.
- Adjust the amount of jalapeño pepper in the avocado dressing to your preference for spiciness.
- You can also add additional toppings to the tacos, such as diced tomatoes, shredded lettuce, or vegan cheese.
The avocado dressing can be stored separately in the refrigerator in an airtight container for up to 2 days. Reheating. To reheat the lentil filling and roasted cauliflower, simply heat them in a skillet over medium heat until warmed through.
To reheat the corn tortillas, wrap them in a damp paper towel and microwave for 10-15 seconds or heat them in a skillet over medium heat for a few seconds on each side.
Nutrition
Iryna Bychkiv is the founder and writer of the culinary website Lavender & Macarons, where she shares clean, European-inspired recipes that are delicious, easy to prepare, and made with wholesome ingredients. Iryna loves creating meals that are simple yet healthy and unique, including vegan and vegetarian recipes.
Iryna is also a freelance writer for MSN and Associated Press Wire.
Deb says
Delicious!! I will be making this again. I did not have lentils so I used kidney beans.
Iryna says
Deb, thank you so much for your comment and a 5-star rating! I'm happy you enjoyed this recipe!
Iryna says
Looks so yummy!