In search of a fast and scrumptious plant-based meal? These lentil tacos are the proper choice! With just some easy components and really minimal cooking time, you’ll be able to get pleasure from a wholesome vegan meal in 10 minutes!
Vegan cooking doesn’t should be tough or require lots of prep. And these tasty tacos show the purpose deliciously. These flavorful lentil tacos have been in rotation in my family for years, and for good purpose. They’re nutritious, straightforward to make, and tremendous yummy. The lentil taco filling has just some components, and is made in a single pan (yay! Little or no cleanup). Whereas that lentil filling is superb in tacos, it can be used to prime vegan nachos, in burritos, in enchiladas, taco salad, or a burrito bowl. I really like a recipe that’s as versatile as it’s scrumptious.
Why we love lentil tacos!
- We love them as a result of they’re:
- Wholesome and balanced
- Scrumptious and filled with taste
- Achieved in 10 minutes!
- One pan meal
- An effective way to get pleasure from nutritious lentils, probably the greatest plant-based protein sources
- Made with low cost components
- Good for lazy weeknight dinners, Meatless Monday, or taco Tuesday…actually any day of the week, AND any time of 12 months.
Tips on how to make a balanced vegan meal
Since I first grew to become vegan in 2011, I’ve appreciated the Macrobiotic method to consuming. The macrobiotic consuming protocol originates in Japan, and steadiness is at its core. The proper balanced plate ideally accommodates at the least one of many following:
Legume | protein
Entire grain | wholesome carbohydrates
Inexperienced vegetable | fiber
Starchy vegetable | wholesome starch
Wholesome fats
Tacos could be the final word balanced meal! On this one recipe you’ll discover the principal of steadiness represented within the lentils (protein), spinach (inexperienced veggie), corn tortillas (entire grain), and avocado (wholesome fats). No starchy veggies in right here, however the corn does the job simply advantageous.
Star components
There aren’t many components in these easy lentil tacos, so every is necessary, and contributes to creating this a balanced and nutritious vegan meal.
LENTILS
Lentils are considered one of my favourite sources of plant-based protein. They’re a terrific vegetarian substitute for floor beef or turkey in virtually any recipe. They usually have extra protein than beans––1 cup of lentils boasts 18 grams! Along with protein, lentils are an necessary supply of dietary fiber, potassium, iron, zinc, and b nutritional vitamins. Lentils are extremely straightforward to cook dinner on the range or within the Prompt Pot. When you solely have 10 minutes to make a recipe, I like to recommend utilizing canned lentils. Hold your pantry stocked with them for while you need a fast and wholesome meal. This humble legume is accessible at any grocery retailer.
TOMATOES
Tomatoes are one of the best as a result of they create a refined sweetness, welcome acidity, and wealthy umami (savoriness) to any dish. When contemporary tomatoes are usually not in season (or not in my kitchen), I exploit canned diced tomatoes to make this recipe. Cook dinner the tomatoes, contemporary or canned, down till they’re mushy to pay attention their taste.
CHILI POWDER AND CUMIN
You spice drawer ought to all the time have these two spices in it. Cumin and chili powder are a match made in heaven, and a requirement for a lot of savory Mexican-inspired recipes. A taco seasoning mix will work effectively rather than these two particular person spices.
SPINACH
Frozen spinach is my jam. As a result of produce is flash frozen at its peak freshness, frozen spinach and different greens are simply as wholesome as contemporary. Frozen spinach makes it tremendous straightforward so as to add extra vitamin to virtually any meal, and is especially scrumptious in these tacos.
Tips on how to make it
The first step:
Mince one clove of garlic and sauté in a big skillet over medium warmth. As soon as the garlic is barely golden, add 1 diced tomato or half a can of tomatoes. Cook dinner till the tomatoes are tender and virtually mushy, about 2 minutes.
Step two:
Add one can of inexperienced lentils, or 2 cups of house cooked. Additionally add the spices and salt. Don’t pressure or rinse the lentils earlier than including. This may lower the cook dinner time much more, however there may be a lot vitamin within the liquid, we don’t need to waste it. The identical shouldn’t be true for bean liquid; they maintain their form higher when cooked.
Simmer the lentils on medium-high warmth till the liquid has decreased, and the filling is thick and yummy. Stir often to keep away from burning. This step ought to take about 5 minutes.
Step three:
Whereas the lentils simmer on the range, heat some corn or flour tortillas within the toaster oven. To do that I place as many tortillas as I can match onto the grates of the toaster oven, and toast at 375° for about 4 minutes, or till mushy and sizzling to the contact. Wrap the tortillas in a clear kitchen towel to maintain them heat out of the oven.
Within the final 2 minutes of cooking, stir the spinach into the lentil combination, and cook dinner till tender.
Lastly, season to style with extra sea salt earlier than utilizing the lentil taco meat to fill the tortillas. Complete time: 10 minutes!
Step 4:
High your vegan––and gluten-free in the event you used corn tortillas––tacos with avocado, shredded purple cabbage, cilantro, and a squeeze of lime juice. Different yummy additions are uncooked or pickled onion, vegan bitter cream, shredded lettuce, vegan cheese, a splash of dried oregano, or salsa.
Suggestions & Swaps
- Canned lentils and tomatoes have lots of liquid. You may evaporate this liquid as they cook dinner. No want to empty the liquid. I discover that lowering the liquid within the pan helps to boost the flavour.
- When you favor to cook dinner your lentils at house, one of the best time saving instrument is the Prompt Pot. This electrical stress cooker machine cooks lentils in about 20 minutes (8 minutes of lively stress cooking). On the range lentils cook dinner in about half-hour.
- French and inexperienced lentils are my favorites for this recipe. Nonetheless, I additionally like utilizing black lentils, which have a good firmer texture. Keep away from purple lentils, that are mushy.
- Contemporary or canned tomatoes work. Use whichever is extra handy. Tomato sauce shouldn’t be my favourite substitute as a result of it lacks the chunky texture. Nonetheless, in the event you do use tomato sauce, add simply 1/4 cup.
- A packet of taco seasoning is ideal rather than the person spices, and simply as straightforward so as to add (if not simpler). Taco seasoning is often made with a wealthy mix of spices that included garlic powder, onion powder, paprika, chili pepper, and cumin. Hold some readily available for fast vegan tacos!
- Double the tacos recipe for extra. Directions for storing are beneath!
Tips on how to retailer leftovers
- Lentil tacos are simply as straightforward to maintain contemporary as they’re to make. Merely retailer the lentil filling in an hermetic container within the fridge for 5-7 days. I used to make these all the time as a personal chef, and so they did certainly final all week.
- The taco filling additionally freezes effectively. Take pleasure in inside 2 months of freezing for one of the best style. Thaw on earlier than reheating.
- Reheat the filling within the microwave or on the range.
- Corn and flour tortillas could be saved within the fridge or freezer. Reheat them in a toaster oven or microwave earlier than making tacos.
Attempt these vegan taco recipes too!
Indian-inspired Candy Potato Tacos
10 Minute Vegan Lentil Tacos
Substances
Taco Filling
- 1 tbsp impartial oil or additional virgin olive oil
- 1 vine ripened tomato, diced or 1/2 can of diced tomatoes (14 oz can)
- 2 cups cooked inexperienced or French lentils 1 can of lentils
- 1 cup frozen spinach or 3 handfuls of contemporary spinach, or another leafy inexperienced
- 2 tsp cumin
- 2 tsp chili powder
- 1 tsp sea salt
- 8 small tortillas (corn or flour) warmed within the oven, stovetop, or microwave
- 1 avocado, sliced for topping
- 1 handful contemporary cilantro, chopped for topping
- 1/4 cup shredded purple cabbage for topping
- 1 lime, halved for squeezing over completed tacos
Directions
-
Warmth the oil in a big skillet on medium warmth.
-
Add the tomatoes, and cook dinner till they’ve misplaced their form, about 2 minutes.
-
Stir within the lentils and spices. If you’re utilizing canned lentils, cook dinner them sufficient to scale back the liquid till you could have a thick and meaty filling. About 5 minutes.
-
Add the frozen or contemporary spinach, and cook dinner for one more 2 minutes, or till tender.
-
Season to style with extra salt if needed.
-
Fill the nice and cozy tortillas with the lentil filling, and prime with cilantro, shredded cabbage, avocado, and lime juice.
