Here’s the perfect addition to your next Taco Tuesday! Using the humble lentil, we’ve created a meat replacement that’s tasty and nutritious, plus super easy to make and budget friendly! Try it in tacos and burritos or on vegan nachos or taco salads.
Taco Tuesday is a sacred event at my house. Rarely do we miss a week, when plates are piled high with fresh tomatoes, sauteed peppers and onions (fajita style!), refried beans, rice, guacamole, salsa and vegan queso and, of course, this lentil taco meat. Oh, my! I like to make a batch of this at the beginning of the week so it’s ready for Tuesday. But honestly, we’ve been known to celebrate Nacho Friday here as well, which makes a delicious way to use up any leftovers.
Why You’ll Love this Easy Vegan Taco Meat
Easy – Ready to eat in 30 minutes or less.
Made with simple Ingredients – this is a perfect pantry dish; made with ingredients that you probably already have on hand.
Budget friendly – lentils are one of the cheapest protein sources available, making this dish super affordable for most anyone.
Packed with Plant Protein – one serving of lentil taco meat provides 10 grams of plant protein.
Nutritious – full of fiber, folate and iron to keep you thriving on a plant-based diet!
How this Vegan Taco Meat Loves You Back
(Hint: it's the Lentils!)
How do I love thee, let me count the ways……
You may love lentils for their flavor, versatility and thriftiness, but lentils love you, too. Here’s how.
One cup of cooked lentils provides the following nutrients:
Protein – 18 grams of protein, which makes lentils one of the highest sources of plant protein.
Fiber – 15.6 grams, which is more than half of the recommended amount for adults of 25-30 grams a day. Lentils contain both soluble fiber, which keeps our gut bacteria happy and insoluble fiber, which keeps our bowels moving properly.
Folate – 90% of your DV. Folate is necessary for red blood cell formation and healthy cell growth. It’s also required during pregnancy to reduce the risk of neural tube defects. Interestingly, a 2017 study found that people experiencing depression consume lower levels of folate than those who are not depressed.
Iron – 6.6 mg or 37% of the DV. Iron is a nutrient to watch when eating a 100% plant-based diet. Eating your lentils with a source of vitamin C , like tomatoes, red bell peppers or citrus fruits can help maximize iron absorption.
Additionally, lentils contain a diverse range of phytochemicals, which are beneficial plant compounds thought to protect against chronic diseases such as heart disease and type 2 diabetes.
How to Make Vegan Lentil Taco Meat
This recipe is so easy and quick to make. Start by gathering the ingredients listed below. This list may look long but rest assured, most of the ingredients are spices and seasonings that you already have in your cupboard. I like to keep meals simple, and I bet you do, too!
Ingredients
This recipe is so easy and quick to make. Start by gathering the ingredients listed below. This list may look long but rest assured, most of the ingredients are spices and seasonings that you already have in your cupboard. I like to keep meals simple, and I bet you do, too!
· Garlic – fresh is best.
· Onion – yellow, white or red.
· Carrots
· Lentils – Canned brown or green lentils work great here and add to the simplicity of the dish. If you want to cook your own, an Instant Pot does a nice job. Or you can old-school cook them like here
· Vegetable broth
· Tomato paste
· Spices – cumin, chili powder, oregano & chipotle powder.
· Tamari – sub coconut aminos or soy sauce if desired.
· Red Wine Vinegar – sub with apple cider vinegar if needed.
· Sweetener – your choice. I use coconut sugar, but maple syrup or brown sugar will both work here.
· Nutritional Yeast – optional but adds a rich flavor.
· Hemp Seeds or Cooked Quinoa – also optional but I really like the way they enhance the texture of the lentils, keeping them from being too mushy.
Making the Taco Meat
I love how quickly this vegan taco meat comes together. Most of the ingredients are seasonings and flavorings involving only a quick measure from the jar. Chop the onions, mince the garlic, and shred the carrot, then you’re ready to cook! Heat a large non-stick or cast-iron skillet over medium high heat. Add the onions and reduce the heat to medium. Allow the onions to cook for 3-4 minutes, stirring occasionally. Add some vegetable broth, a teaspoon at a time if needed to keep the onions from burning. Add the garlic and saute for another 3 minutes. Add the shredded carrots and cook another 2-3 minutes
To the skillet add the lentils, spices, tamari and sweetener. Stir until well combined and the lentils are nicely coated in the seasonings. Add the vegetable broth and tomato paste. Reduce the heat and simmer for about 5 minutes, stirring occasionally. Remove the skillet from the heat.
Using the back of a fork, mash about 1/3 of the lentils until the texture is similar to ground meat.
Stir in the red wine vinegar, nutritional yeast and hemp seeds. Adjust the seasonings as desired.
Frequently Asked Questions
How long will this taco meat keep? When stored in an airtight container, this vegan taco filling will keep for 5 days in the refrigerator.
Can I freeze this lentil taco filling? Yes! It freezes beautifully for up to 3 months. Double or triple the recipe and freeze the extras. Perfect for those busy nights when you don’t have time to cook! Be sure to use an airtight container or freezer storage bag.
What are some ways I can use this vegan taco meat? Of course you can use this vegan meat piled high in tacos, but it also works in other Mexican dishes like:
· Nachos
· Taco Salad
· Mexican Stuffed Sweet Potatoes
· Burritos
· Quesadillas
Easy Vegan Taco Meat
The perfect addition to Taco Tuesdays! This vegan, oil-free taco meat is tasty and nutritious, super easy to make and budget friendly!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Tacos
- Cuisine: Vegan
Ingredients
1/2 cup diced onion
3 cloves garlic, minced
1/2 cup shredded carrots
1 tsp cumin
1 tsp chili powder
1/2 tsp oregano
1/8 tsp chipotle powder
2 cups cooked lentils, brown or green
1/3 cup vegetable broth
2 TBSP tomato paste
1 1/2 TBSP tamari
1 TBSP nutritional yeast
2 tsp coconut sugar, or sweetener of your choice
1 tsp red wine vinegar
2 TBSP hemp seeds
Instructions
- Heat a large non-stick or cast-iron skillet over medium high heat. Add the onions and reduce the heat to medium. Allow the onions to cook for 3-4 minutes, stirring occasionally. Add some vegetable broth, a teaspoon at a time if needed to keep the onions from burning. Add the garlic and saute for another 3 minutes. Add the shredded carrots and cook another 2-3 minutes.
- To the skillet add the lentils, spices, tamari and sweetener. Stir until well combined and the lentils are nicely coated in the seasonings. Add the vegetable broth and tomato paste. Reduce the heat and simmer for about 5 minutes, stirring occasionally. Remove the skillet from the heat.
- Using the back of a fork, mash about 1/3 of the lentils until the texture is similar to ground meat.
- Stir in the red wine vinegar, nutritional yeast and hemp seeds. Adjust the seasonings as desired.
Nutrition
- Serving Size: 1 of 4 servings
- Calories: 159
- Fat: 2.9
- Carbohydrates: 24.3
- Fiber: 6.0
- Protein: 10.9
- Cholesterol: 0
