Lentil Taco Meat (Lentil Tacos)

This easy lentil taco meat is healthy, flavorful, packed with plant-based protein and iron, and is ready in under 30 minutes – A frugal, healthy, satisfying, and versatile meat-free protein for lentil tacos, burritos, salads, and more!

What Is Lentil Taco Meat?

Lentil taco meat swaps out a traditional ground meat taco filling for an entirely plant-based alternative made with a frugal combination of cooked lentils, nuts (or seeds), garlic, onion, and several carefully selected seasonings and flavor boosters. It’s so flavorful the whole family will enjoy it (yes, that includes meat eaters!).

The combination has a surprisingly ‘meaty’ texture, is packed with savory, smoky, slightly spicy flavor, and contains impressive levels of plant-based protein and iron, along with fiber and several other micronutrients (folate, potassium, zinc, etc.). Unlike meat, lentils are also cholesterol-free.

It’s also fairly diet-friendly as it’s dairy-free, gluten-free, egg-free, grain-free, soy-free, vegetarian, vegan, and can be made oil-free. Better yet, it’s really easy to make this vegan taco meat with home-cooked or canned lentils and other simple pantry ingredients in one pot in under 30 minutes.

Oh, and did I mention that this lentil ‘ground beef’ isn’t only great for tacos? You can meal prep a large batch to use as a healthy, wholesome protein in burritos, over nachos, quesadillas, salads, and many more quick, delicious, crowd-pleasing meals. You might also enjoy browsing my collections of the 24 Best Vegan Lentil Recipes.

The Ingredients

The Lentil Taco Meat Filling

• Lentils: You’ll need pre-cooked lentils (either home-cooked or canned lentils). Green lentils or brown lentils will work best, as red lentils become too mushy.
• Oil: Use any neutral cooking oil. I.e., avocado oil, olive oil, etc.
• Aromatics: This lentil taco recipe uses garlic and onion for depth of flavor.
• Carrot: This won’t be very noticeable, but packs in extra nutrients. A small amount of shredded zucchini or diced peppers will add even more nutrients.
• Nuts/seeds: Use raw, unsalted crushed/chopped almonds, walnuts, sunflower seeds, pepitas, etc. The added texture helps create a meatier texture with even more protein. Cauliflower rice or cooked quinoa would work for a nut and seed-free version.
• Vegetable broth: Regular or low-sodium broth will work.
• Tomato paste: Adds subtle rich depth and tang to the vegan taco meat.
• Soy sauce/Tamari: For umami-rich saltiness. I use tamari/coconut aminos as a gluten-free option.
• Seasonings: You only need a few simple, complementary pantry spices to pull together this flavor-packed vegan walnut lentil taco meat. Alternatively, save time/effort by using a pre-mixed taco seasoning.
  • Garlic powder
  • Smoked paprika
  • Ground cumin
  • Chili powder (or cayenne pepper)
  • Salt (Sea salt/kosher salt)

The Other Taco Ingredients

• Tortillas: I use homemade rice tortillas, but regular corn tortillas (soft or hard shell) or flour tortillas will work, too.
• Vegetable toppings: I used a simple combination of tomatoes, avocado (or guacamole), and onion. Alternatively, you could use fresh tomato salsa, like Pico de Gallo with the avocado.
• Fresh herbs: I love cilantro, but if you aren’t a fan, parsley will work.
• Lime wedges: A little fresh lime juice is perfect for adding brightness to the lentil tacos just before serving.

What Could I Add to Lentil Tacos?

For even ‘meatier’ vegan taco meat, you might like to add some finely chopped/pulsed mushrooms (cremini/baby Bella work well) sautéed with the aromatics to remove the excess liquid. You might also like to add more flavor with dried oregano or chipotle pepper in adobo sauce.

Otherwise, I mostly customize this recipe with different toppings:

• Shredded lettuce
• Vegan cheese (shredded or creamy like vegan feta)
• Coleslaw
• Charred/ grilled corn
• Pickled jalapeños
• Hot sauce
• Vegan sour cream

For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.

How to Make Lentil Tacos

Prepare the Lentil Taco Meat

• First, finely dice the onion, mince the garlic, and shred the carrot.
• Meanwhile, heat the oil in a large skillet/pan over medium heat. Once hot, add the diced onion and sauté it for 4 minutes, stirring frequently. Then add the garlic and sauté for a further minute.

• Add the cooked lentils and shredded carrot, and mix well. Then add the spices (chili powder, ground cumin, garlic powder, smoked paprika, salt), tamari/soy sauce, vegetable broth, tomato paste, and chopped almonds. Stir to combine.

• Reduce the heat to a simmer and cook for 10 minutes, stirring occasionally.

If it looks a little dry at any point, add a little extra broth.

• Taste the lentil taco meat and adjust any of the seasonings to your liking, then use a potato masher to mash some of the lentils for a more ‘combined’ mixture.

Assemble the Lentil Tacos

• While the lentil mixture simmers, chop the tomatoes and avocado, slice the onion, mince the fresh herbs, and cut the lime wedges.
• When ready to serve, divide the lentil taco meat between tortillas and top them with the toppings. Then enjoy!

You can also enjoy it with a spread of more tacos, like Chickpea Tacos, Spinach Tacos (Baked or Air-Fried), and Easy Taco Cups.

Storage Instructions

Fridge: Allow the lentil taco meat to cool, and store any leftovers in an airtight container in the fridge for 4-5 days. If you have any leftover taco toppings, store them in separate containers for 1-2 days.

Freezer: I prefer to freeze the lentil taco meat in portions by spreading it flat in Ziplock bags. It will freeze for up to a month. Allow it to thaw in the refrigerator overnight before using/reheating it.

Reheat: You can reheat the lentil mixture in a microwave or on the stovetop over low heat. Add a splash of water/broth if it seems a little dry.

FAQs

Can I use canned lentils?

Absolutely – canned green or brown lentils will work great for this lentil taco recipe.

Could I substitute the lentils?

Chickpeas, black beans, or pinto beans would also work to pull together a delicious vegan taco meat.

How else to use vegan lentil walnut taco meat?

There are plenty of ways to enjoy this protein-packed, flavorful vegan ‘meaty’ filling, such as:

Recipe Notes and Tips

• For more flavor: Lightly toast the nuts/seeds until fragrant before adding them to the taco meat for subtle extra flavor depth. You can also optionally ‘bloom’ the spices by adding them at the same time as the garlic.
• Don’t overly mash the lentils: They should still have plenty of texture, with just enough mashed to form more of a cohesive mixture.
• Adapt the seasonings: Depending on how you plan to serve the lentil walnut meat, you can swap out the seasonings for other spice blends like Curry powder, Italian seasoning, etc.
• To make it oil-free: Sauté the ingredients with a splash of water or vegetable broth.

More Vegan Lentil Recipes

If you try this easy vegan lentil tacos recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan—I love seeing them.

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