This Lentil Taco Meat recipe is an easy, high-protein dish for Taco Tuesday. Whip up delicious vegan lentil tacos in just 35 minutes (with even less hands-on time!)
Make Taco Tuesday dinner in minutes with this lentil taco meat!
Jump to:
Lentils are a great vegetarian taco base - they've got plenty of protein just like ground beef does. And they come with extra nutrients like fiber, so you'll be getting even more bang for your nutritional buck.
These lentil tacos will leave you feeling full and satisfied. AND looking forward to next week's taco Tuesday.
What is lentil taco meat?
Lentil taco meat is a substitute for traditional ground beef taco meat. It's completely vegan and made from plants!
This taco meat is made by cooking dry lentils and mashing them slightly to create a ground beef texture. Then, you add some taco seasoning and a few other ingredients to create a traditional taco flavor. Serve and enjoy just like 'regular' tacos!
Why I love this Lentil Taco Meat
- Dietary needs - these tacos are plant-based, gluten-free, dairy-free, oil-free, and refined sugar-free.
- Quick and easy weeknight dinner - it takes about 30 minutes to whip up these tacos and most of that is hands-off time while the lentils cook
- Packed with protein and fiber - lentils are a great source of vegan protein and fiber. Per cup they have a whopping 18 grams of protein and 16 grams of fiber!!!
- Great taco texture - brown lentils are the heartiest of all the lentil varieties so they make a great substitute for ground beef if you really want a texture similar to tacos
Ingredient Notes & Substitutions
- Brown Lentils: brown lentils are very sturdy and make a great meaty texture for tacos. If you're looking for something softer, try my red lentil tacos
- Yellow Onion: I like some onion in my tacos to add flavor and texture, but if you don't want onion, leave it out. You could also use a white or red onion if you'd like
- Shallots: shallots are similar to onions but have a slightly different flavor - they pair well with lentils and really enhance the overall flavor of the dish
- Garlic: fresh garlic is ideal for maximum flavor. Garlic powder or freeze dried garlic would work as a sub.
- Taco Seasoning: I used my 5-Minute Taco Seasoning recipe
- Maple Syrup: to make this recipe completely sugar-free use date syrup or omit the maple syrup entirely
- Red Wine Vinegar: a bit of acid helps to brighten up the flavor of the taco meat. You can use sherry vinegar or a lighter vinegar like white wine vinegar or apple cider vinegar.
- Liquid Smoke: liquid smoke adds a smoky flavor and helps deepen the overall flavor of the dish. Find liquid smoke in the grocery store near the condiments
- To Serve: tortillas, tomatoes, lettuce, etc.
How to make Lentil Taco Meat
Step 1. Sauté the onion and shallots in a large pot over medium heat for 5 minutes, until soft.
Step 2. Add the garlic. Cook 30 seconds.
Step 3. Add the lentils and water to the pot. Bring to a boil, then reduce to a simmer. Let cook for 20-25 minutes, until all the liquid is absorbed.
Step 4. Stir in the remaining ingredients.
Step 5. Serve taco-style with your favorite toppings.
FAQ & Expert Tips
Brown lentils are the most common type of lentil you'll find in the store.
Look for lentils with the other dried beans. They may not be labeled as brown or any other color, but if the beans are brown in color they are brown lentils!
Yes. If you want to use green lentils - sub them for the brown in this recipe and follow the steps exactly.
If you'd like to use red or yellow lentils, follow my Red Lentil Tacos recipe. The result will be a softer 'meat'.
You can also use canned lentils to make lentil taco meat.
Cook the onion, shallot, and garlic as the recipe calls for. Grab two cans of lentils and stir them into the pot along with the remaining ingredients. Cook a few minutes until everything is warmed through.
Well.. besides the fact that I usually don't cook with oil - you don't need any! Lentils cook naturally without oil and the onions and shallots have plenty of natural liquid that will be released in the cooking process.
This is a pretty generic taco base, so you can really make these tacos your own. Add vegan cheese, tomatoes, lettuce, avocado - whatever you love!
Recipe Prayer
Thank you God for easy and healthy weeknight meals for us to serve ourselves and our families. Allow us time to enjoy this meal together. Amen.
More vegan taco Tuesday recipes
Tried this recipe?
Please leave a review in the comments section below. You can also stay in touch with me on social media by following me on Instagram, Pinterest, and TikTok or by subscribing to my newsletter.
📖 Recipe
Lentil Taco Meat (For Vegan Lentil Tacos)
Ingredients
- 1 Pound Brown Lentils
- 3 ½ Cups Water
- 1 Yellow Onion diced
- 2 Shallots sliced
- 4 Cloves Garlic minced
- 3 Tablespoons Taco Seasoning
- 2 Tablespoons Maple Syrup
- 2 Teaspoons Red Wine Vinegar
- ½ Teaspoon Liquid Smoke
- To Serve: tortillas, tomatoes, lettuce, etc.
Instructions
- Sauté the onion and shallots in a large pot over medium heat for 5 minutes, until soft.
- Add the garlic. Cook 30 seconds.
- Add the lentils and water to the pot. Bring to a boil, then reduce to a simmer. Let cook for 20-25 minutes, until all the liquid is absorbed.
- Stir in the remaining ingredients.
- Serve taco-style with your favorite toppings.
Video
Nutrition
Nutrition information is an estimate.
Comments
No Comments