No-fuss, perfectly spiced, ready-in-30, drool-worthy weeknight vegetarian tacos.
Do you have Taco Tuesdays at your house? Mr. EN and I love tacos and these Red Lentil Tacos totally hit the spot. I promise there’s just no chance you’ll miss the meat! And, because you can prep your taco shells, and your add-ons while the lentils simmer, this is a weeknight meal that absolutely can be hot, ready, and in your mouth in 30 minutes or less. Thumbs up to that and to eating a more plant-based diet.
The Nutrition 411
These tacos are…
- Loaded with fiber! Two lentil tacos (with some veggie toppings like tomato, lettuce and onion) provide you with almost 12 grams of fiber – that’s about half the fiber women need in day and 1/3 of the daily fiber recommended for men.
- Low in sodium. These tacos are perfectly spiced without a lot of added sodium. Be sure to check the sodium content for your taco add-ons and condiments: sour cream, cheese and salsa can be high in salt.
- Hearty and delicious! If you follow the cooking time, and check your lentils now and again, they become just the right texture to mimic taco meat (I promise!). It’ s the taco-meat texture that really won over Mr. EN, who finds it really hard to give up meat, even with all the other goodies tacos provide.
Prep Tips
- What kind of lentils? Use whatever kind of lentils you have and like. I have made this recipe with split red lentils and with everyday cheap brown lentils. Both work well but the cooking time may vary. If the lentils are split, which red lentils often are, they will cook faster than whole lentils. I have not made these with green French lentils (lentils Du Puy) because they’re more expensive and they stay firmer when cooked. I save those precious little gems for other recipes!
- Corn or flour tortillas? Either way, choose whole grain. Corn tortillas are naturally whole grain (because corn is a whole grain) but if flour is your thing there are plenty whole grain flour tortilla on the market today to choose from. Plus, if you’re watching your calories be sure you know what you’re getting into when you choose a 12-inch flour tortilla (around 200 calories each) vs. a corn tortilla (around 100 calories for two). Both taste good!
- Try plain Greek yogurt instead of sour cream. 99% of the time, I now use plain Greek Yogurt instead of sour cream as a condiment. It’s far more nutritious and I like the flavor and texture better.
Want to make these tacos even quicker? You can follow my recipe below, or you can purchase ready-to-cook Lentil Taco Mix from my dear friend Sue at Lakewind Natural spices. Both results in no-fuss, perfectly spiced, drool-worthy tacos. Just look at them!
Peace, love and good eats, from our empty nest to yours.
Trending in the EN Kitchen: Aldi Non-Fat Plain Greek Yogurt
Mr. EN’s Take on This Recipe: “Taco are always good with me. Surprisingly, I didn’t even miss the meat.”
Red Lentil Tacos
Yield 4 tacos
No-fuss, perfectly spiced, ready-in-30, drool-worthy weeknight vegetarian tacos.
Ingredients
- 1 teaspoon olive oil
- ½ yellow onion, diced
- 1 garlic clove, minced
- ½ cup (heaping) dried red lentils, rinsed
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- 1 1/3 cups low sodium vegetable broth
- Salt and pepper
- Tortillas, 2 each
- Toppings of choice: lettuce, tomato, onion, avocado, cheese cilantro, Greek yogurt, salsa
Instructions
- In a nonstick sauce pan, heat the olive until hot. Add onion and garlic and saute until tender.
- Add the lentils, chili powder, cumin, smoked paprika, and oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender. (While the lentils are cooking, prep your toppings.)
- Uncover the lentils, test for tenderness, and cook for 6-8 minutes or until mixture has thickened. Mash lentils slightly. Taste and season with salt and pepper if needed.
- To make the tacos, layer lentils in four tortillas. Top with taco toppings.
Notes
- If you don’t have smoked paprika use regular paprika or increase the chili powder by ½ teaspoon.
- Nutrition analysis is for two tacos on corn tortillas, with chopped lettuce, tomato and onion, and 1 tablespoon per taco of each: shredded cheese, plain Greek yogurt and salsa.
- Make these vegan by using vegan cheese or omitting the cheese and Greek yogurt.
Nutrition Facts
Serving Size 2 tacos
Amount Per Serving | ||
|---|---|---|
Calories 299 | ||
% Daily Value | ||
Total Fat 8 g | 12% | |
Saturated Fat 2 g | 10% | |
Cholesterol 13 mg | 4% | |
Sodium 388 mg | 16% | |
Total Carbohydrates 41 g | 14% | |
Dietary Fiber 12 g | 48% | |
Protein 16 g | 32% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Wow, Chris! These sound amazing, and the timing is perfect! Heading to the store later for some staples, and will include ingredients to make this for tomorrow! Thanks for all the great ideas!