Vegan Lentil Tacos
Vegan Lentil Tacos are the best swap for ground meat tacos, with the same amount of protein and half the fat!
I make this recipe almost weekly as a delicious high-protein dinner that my whole family loves.
Of all the recipes that I’ve put on this blog, these vegan lentil tacos are one of my favorites. I am confident in their ability to win over any die-hard omnivore.
These lentil tacos are healthy, inexpensive, and quick to make- a win-win in my book.
Why I Love This Lentil Taco Recipe
Of all the subs for ground beef, lentils are probably one of my favorite. They are high in fiber, iron, and protein, and one cup provides almost all of your daily folate needs.
I’ve made these for countless recipe demos and for friends and family and they always get rav reviews. If you’re new to trying plant-based meals, I’d recommend starting here (and then trying my Peanut Tofu Buddha Bowls and Easy Vegan Pasta recipes next!)
If you’re trying to lower cholesterol levels, try substituting lentils for ground beef, turkey, or chicken in your pasta sauces, burgers, and tacos. That’s one of the recommendations I often give clients for an easy way to help with LDL cholesterol levels.
Lentils have a similar texture to ground beef, and as long as they are seasoned the same, they taste like a classic ground beef taco!
Ingredient Notes
I recommend brown or green lentils for this recipe, but not French green lentils, as they will hold their shape too much. You want some of the lentils to be able to be smashed together for better texture. You can use canned lentils in place of the dried lentils.
Split lentils or red lentils will turn to mush once cooked, so avoid them in this recipe.
You’ll also need an onion and garlic for extra seasoning along with my homemade spice mix. You can use a packet of taco seasoning.
Substitutions
Flour tortillas are my preferred tortillas here, but corn tortillas will also work for gluten-free tacos. If you want to use another legume, like black beans, I’d recommend these 10 minute black bean tacos.
How to Make
Cook the Lentils
Cook the lentils (or use canned lentils) until tender. Lentils take around 30 minutes to cook. I often cook the lentils in water but occasionally will use vegetable broth for additional flavor.
Make the Spice Mix
Mix together the spices while the lentils are cooking. If I am in a rush, I will use a taco spice package. I find that I need to add in a little vegetable broth along with the lentils as taco seasoning packets tend to have added thickeners in them that will absorb moisture in the recipe.
Cook the Onion
Cook the onion until tender in a skillet, then add in the garlic. Add in the spice mixture and cook another minute or two until the spices are fragrant. Cooking the spices in the fat of the onions and oil is called blooming, which is just a fancy way of making the dried spices more potent.
Add the Lentils
Stir in cooked lentils and cook until warmed through. The secret to getting these lentils to act like ground meat is to gently smash some of them using the back of a wooden spoon or a potato masher.
Add in the Salsa
Stir in the salsa, then season to taste and enjoy! I usually use my canning salsa as I always have jars on hand, but you can also use pico de gallo or another salsa.
Expert Tips
This recipe works because it’s so easy to make and packed with what I’m always trying to get my family to eat more of, protein and fiber.
You’ll want to ensure that your lentils are cooked through. Taste them around the 20-25 minute mark, as the lentils need to be cooked but not mushy. My lentils are usually ready in 30 minutes.
I use a potato masher to gently mash some of the cooked lentils into the onion and spices, I find that this texture more closely resembles ground beef.
How to serve
As with most tacos, the best part is the toppings. Our favorite toppings for these lentil tacos are diced tomatoes, shredded lettuce, dairy-free or regular cheese, and black olives.
These lentils are also fantastic on a taco salad! Shredded lettuce, whatever vegetables you want, and a big scoop of this alongside taco dressing is one of our favorite meals. I also love this mixed with crispy potatoes and my Mexican Avocado Salad for a yummy bowl meal.
Frequently Asked Questions
How do I know my lentils are done?
Lentils are cooked when they are tender but not mushy. They should be soft enough to chew easily but still maintain some bite.
How can I adjust the spiciness?
These lentils are perfectly spiced for my family as written. However, if I want to make them spicier then I will increase the amount of chili powder or add cayenne pepper in your spice blend. You can also add hot sauce as a topping.
How do I reheat lentil taco filling?
Reheat it in a skillet on the stovetop or in the microwave. I often add in a little vegetable broth, about 1-2 tablespoons, when I reheat so the lentils don’t dry out.
Video
Vegan Lentil Tacos
Equipment
Ingredients
- 2 cups lentils, cooked (from 1 cup dry lentils)
- 1 medium white or yellow onion, finely diced
- 1 tablespoon olive oil
- 1-2 garlic cloves, minced
- 1/4 cup of vegetable broth
- Corn or Flour Tortillas, for serving
- Taco toppings: shredded lettuce, sliced jalapeños, homemade guacamole
Spice mix:
- 1 tablespoon chili powder
- 1/4 teaspoon each: garlic powder, onion powder, crushed red pepper flakes, dried oregano
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 1 teaspoon sea salt
- 1 teaspoon black pepper
Instructions
- First, in a large frying pan over medium-high heat, sweat the onion in 1 tbsp. oil. Stir frequently, about 4-5 minutes until the onion is translucent. Then, add the garlic and spice mixture and cook for another minute or two, stirring frequently. Remember, you don't want to burn the spices just crank up the flavor by cooking them.
- Next, add the lentils and stir to combine. Then, add the vegetable broth and using a potato masher or fork, gently mash the lentils until they start to look like ground meat. Then, cook another few minutes until hot. Note, if the lentils start to dry out, add another tbsp. or two of vegetable broth (can also use salsa here)
- While you are cooking this, warm the tortillas. You can do this in the oven or microwave. I just place them on the burner behind my frying pan and let them warm up while I cook the filling, this way I don’t have to turn on the oven.
- Finally, place a heaping spoonful or two into the taco shell and add your fillings. The filling will make about 8 tacos, depending on how stuffed you like them!
Notes
- If you are using dried lentils, you’ll need to cook them first. Rinse the lentils, then place in a saucepan with enough water to cover by 2-3 inches. Bring to a boil, then reduce heat to medium and let simmer until tender, about 25-30 minutes.
- Instead of the homemade spice mix, you can use a packaged taco seasoning. Start with 2 tablespoons, then add more as desired.
Nutrition
If you try these lentil tacos, make sure to come back to leave a comment and rate them!
Your feedback helps others, and seeing you make my recipes makes my day.
This recipe was first posted in 2015 and updated in 2025.