In search of a fast and scrumptious plant-based meal? These lentil tacos are the proper possibility! 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, simple 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 will also be used to high vegan nachos, in burritos, in enchiladas, taco salad, or a burrito bowl. I 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 stuffed with taste
- Finished in 10 minutes!
- One pan meal
- An effective way to get pleasure from nutritious lentils, among the best plant-based protein sources
- Made with low-cost components
- Excellent for lazy weeknight dinners, Meatless Monday, or taco Tuesday…actually any day of the week, AND any time of yr.
The way to make a balanced vegan meal
Since I first grew to become vegan in 2011, I’ve appreciated the Macrobiotic strategy to consuming. The macrobiotic consuming protocol originates in Japan, and steadiness is at its core. The proper balanced plate ideally incorporates no less than one of many following:
Legume | protein
Complete grain | wholesome carbohydrates
Inexperienced vegetable | fiber
Starchy vegetable | wholesome starch
Wholesome fats
Tacos may be the last 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 tremendous.
Star components
There aren’t many components in these easy lentil tacos, so every is essential, and contributes to creating this a balanced and nutritious vegan meal.
LENTILS
Lentils are one in every of my favourite sources of plant-based protein. They’re an awesome vegetarian substitute for floor beef or turkey in virtually any recipe. And so they have extra protein than beans––1 cup of lentils boasts 18 grams! Along with protein, lentils are an essential supply of dietary fiber, potassium, iron, zinc, and b nutritional vitamins. Lentils are extremely simple to prepare dinner on the range or within the On the spot Pot. When you solely have 10 minutes to make a recipe, I like to recommend utilizing canned lentils. Maintain your pantry stocked with them for whenever you need a fast and wholesome meal. This humble legume is out there at any grocery retailer.
TOMATOES
Tomatoes are the very best as a result of they carry a refined sweetness, welcome acidity, and wealthy umami (savoriness) to any dish. When recent tomatoes will not be in season (or not in my kitchen), I exploit canned diced tomatoes to make this recipe. Cook dinner the tomatoes, recent or canned, down till they’re delicate to pay attention their taste.
CHILI POWDER AND CUMIN
You spice drawer ought to at all times 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 properly instead of 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 recent. Frozen spinach makes it tremendous simple so as to add extra vitamin to virtually any meal, and is especially scrumptious in these tacos.
The way to make it
The 1st 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 dwelling cooked. Additionally add the spices and salt. Don’t pressure or rinse the lentils earlier than including. This might minimize the prepare dinner time much more, however there may be a lot vitamin within the liquid, we don’t wish 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 diminished, and the filling is thick and yummy. Stir sometimes 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 delicate and scorching 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 prepare 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:
Prime your vegan––and gluten-free in the event you used corn tortillas––tacos with avocado, shredded pink cabbage, cilantro, and a squeeze of lime juice. Different yummy additions are uncooked or pickled onion, vegan bitter cream, shredded lettuce, vegan cheese, a touch of dried oregano, or salsa.
Ideas & Swaps
- Canned lentils and tomatoes have lots of liquid. You possibly can evaporate this liquid as they prepare dinner. No want to empty the liquid. I discover that lowering the liquid within the pan helps to boost the flavour.
- When you desire to prepare dinner your lentils at dwelling, the very best time saving instrument is the On the spot Pot. This electrical stress cooker machine cooks lentils in about 20 minutes (8 minutes of energetic stress cooking). On the range lentils prepare 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 fair firmer texture. Keep away from pink 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 instead of the person spices, and simply as simple 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. Maintain some readily available for fast vegan tacos!
- Double the tacos recipe for extra. Directions for storing are beneath!
The way to retailer leftovers
- Lentil tacos are simply as simple to maintain recent 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 non-public chef, they usually did certainly final all week.
- The taco filling additionally freezes properly. Take pleasure in inside 2 months of freezing for the very best style. Thaw on earlier than reheating.
- Reheat the filling within the microwave or on the range.
- Corn and flour tortillas may 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
These simple lentil tacos take simply 10 minutes to make. They’re scrumptious, nutritious, and ideal for Taco Tuesday and Meatless Monday.
Substances
Taco Filling
- 1 tbsp impartial oil or further 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 recent spinach, or some other leafy inexperienced
- 2 tsp cumin
- 2 tsp chili powder
- 1 tsp sea salt
- 6-12 small tortillas (corn or flour) warmed within the oven, stovetop, or microwave
- 1 avocado, sliced for topping
- 1 handful recent cilantro, chopped for topping
- 1/4 cup shredded pink cabbage for topping
- 1 lime, halved for squeezing over completed tacos
Directions
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Warmth the oil in a big skillet on medium warmth.
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Add the tomatoes, and prepare dinner till they’ve misplaced their form, about 2 minutes.
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Stir within the lentils and spices. In case you are utilizing canned lentils, prepare dinner them sufficient to scale back the liquid till you might have a thick and meaty filling. About 5 minutes.
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Add the frozen or recent spinach, and prepare dinner for one more 2 minutes, or till tender.
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Season to style with extra salt if mandatory.
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Fill the nice and cozy tortillas (I prefer to double the tortillas) with the lentil filling, and high with cilantro, shredded cabbage, avocado, and lime juice.
Notes
- Use dwelling cooked or canned lentils for this recipe. Canned lentils comprise lots of liquid and shouldn’t be rinsed (in contrast to beans). Scale back the liquid from the can of lentils as they prepare dinner within the skillet.
- French and inexperienced lentils work finest for this recipe. Keep away from pink lentils, as they’re too mushy when cooked.
