Flavorful Lentil Tacos
Enjoy these hearty vegan lentil tacos in just 10 minutes! Loaded with protein-rich lentils, tender spinach, and fresh toppings like avocado, cabbage, and cilantro, they’re a fast, nutritious, and satisfying meal perfect for weeknights or meal prep.
Equipment
- 1-Large skillet
- 1 wooden spoon or spatula
- 6–12 small tortillas (corn or flour)
- 1 knife and cutting board
- Measuring Spoons and Cups
Ingredients
- 1 tbsp neutral oil or extra virgin olive oil
- 1 vine-ripened tomato diced (or 1/2 cup canned diced tomatoes, 14 oz can)
- 2 cups cooked green or French lentils or 1 can lentils, drained, not rinsed
- 1 cup frozen spinach or 3 handfuls fresh spinach, or other leafy greens
- 2 tsp ground cumin
- 2 tsp chili powder
- 1 tsp sea salt
- 6 –12 small tortillas corn or flour, warmed
- 1 avocado sliced, for topping
- 1 handful fresh cilantro chopped, for topping
- ¼ cup shredded red cabbage for topping
- 1 lime halved, for squeezing over tacos
Instructions
- Prepare the Skillet and Oil: Place a large skillet over medium heat and add 1 tablespoon of neutral oil or extra virgin olive oil. Allow the oil to warm gently for about 30 seconds until it shimmers slightly, but avoid letting it smoke. Properly heated oil ensures your vegetables cook evenly and helps release the natural flavors of the ingredients.
- Cook the Tomatoes: Add your diced vine-ripened tomato (or canned diced tomatoes) to the skillet. Stir occasionally, letting the tomatoes soften and release their juices. Cook for about 2 minutes, or until the tomatoes lose their firm shape and become slightly saucy. This creates a flavorful base that will coat the lentils and spices beautifully.
- Incorporate the Lentils: Add 2 cups of cooked green or French lentils (or one can of drained, not rinsed lentils) to the skillet. If using canned lentils, allow them to cook a little longer to reduce any excess liquid. Stir frequently to combine the tomatoes and lentils evenly, ensuring every lentil absorbs the savory tomato flavors. Cook for approximately 5 minutes, until the mixture thickens into a hearty, “meaty” filling.
- Add the Spices: Sprinkle in 2 teaspoons of ground cumin, 2 teaspoons of chili powder, and 1 teaspoon of sea salt. Stir thoroughly so that the spices coat the lentils and tomato mixture evenly. Taste carefully and adjust salt or spices if needed. This step is essential for building depth of flavor and giving the tacos their signature warmth and aroma.
- Cook the Spinach: Add 1 cup of frozen spinach (or 3 handfuls of fresh spinach, or other leafy greens) to the skillet. Stir the greens into the lentil mixture, allowing them to wilt and integrate fully. Cook for about 2 minutes, or until the spinach is tender but still bright green. This step adds freshness, color, and a boost of fiber and vitamins to the filling.
- Warm the Tortillas: While the filling is cooking, prepare 6–12 small tortillas. You can warm them in the oven, on a stovetop skillet, or in the microwave. Warming the tortillas ensures they’re pliable and soft, which makes them easier to fill without tearing. Doubling up the tortillas is recommended if you prefer sturdier tacos that hold all the filling and toppings.
- Assemble the Tacos: Spoon a generous portion of the lentil and spinach filling onto each warm tortilla. Spread the filling evenly to cover the center of the tortilla, leaving a little space at the edges to fold neatly.
- Add Fresh Toppings: Top each taco with slices of creamy avocado, a handful of chopped fresh cilantro, and 1/4 cup of shredded red cabbage. These toppings provide a refreshing crunch, vibrant color, and additional nutrients that balance the hearty lentil filling.
- Finish with Lime: Squeeze fresh lime juice over each assembled taco. The lime juice adds a zesty brightness that elevates the flavors and complements the spices. Taste one taco and adjust toppings or lime juice as desired.
- Serve and Enjoy Immediately: Serve the lentil tacos right away while the tortillas are warm and the filling is fresh. Pair with a simple side salad, salsa, or vegan yogurt dip for a complete, satisfying meal. These tacos are perfect for a quick weeknight dinner, casual lunch, or meal prep for busy days.
Notes
- Lentils: Both cooked green and French lentils work best due to their firm texture. Avoid red lentils, as they become too mushy for tacos.
- Canned Lentils: If using canned lentils, drain them but do not rinse. Allow the liquid to reduce in the skillet for a thicker, meatier filling.
- Spinach Options: Frozen spinach is convenient and cooks quickly, while fresh spinach adds a brighter flavor. Other leafy greens like kale or chard can also be used.
- Tortilla Tips: Corn or flour tortillas are both suitable; warming them slightly before filling prevents cracking and makes folding easier.
- Flavor Boost: Fresh lime juice, cilantro, and shredded cabbage elevate the dish with brightness and crunch. Don’t skip these toppings.
