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    Home / Recipes / Vegan Entrees

    Vegan Lentil Tacos

    Published: Mar 18, 2025 · Modified: Mar 18, 2025 by Kathy Carmichael · This post may contain affiliate links.

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    If you crave healthy Mexican food, vegan lentil tacos will satisfy your taste buds! This vegan lentil tacos recipe is hearty, delicious, and flavorful.

    Vegan lentil tacos recipe on a platter.

    When Taco Tuesday rolls around, I challenge myself to make a different taco recipe every week. So although this vegan lentil taco recipe is an oldie, I revised it to make it even better. My new vegan lentil tacos are not only full of fabulous lentil taco meat, but I added sautéed vegetables, sunflower sprouts, and blackberry dijon sauce for a delicious topping.  

    Jump to:
    • Lentil Taco Meat Ingredients
    • Lentil Taco Meat Ingredient Substitutions
    • How to Make Vegan Lentil Tacos
    • Additional Ingredients for Vegan Lentil Tacos
    • How to Make Oil-Free Crispy Taco Shells
    • Recipe FAQs
    • Tips
    • Vegan Recipes the Family will Love!
    • 📖 Recipe
    • 💬 Reviews

    Unfortunately, most Mexican food isn't vegan-friendly. So instead, my homemade vegan lentil tacos are fresh, sassy, and unbelievably tasty.

    We love flour and corn tortillas and everything about tacos, especially the variety of vegetable filling options.

    For this recipe, I opted for white corn tortillas. Although these shells are lower in fat and thicker in texture, these taco shells hold all the ingredients I pack into the center without falling apart. 

    Lentil Taco Meat Ingredients

    Vegan Lentil Tacos Ingredients: Brown lentils, vegetable broth, Rotel tomatoes, onions, taco seasoning, garlic, and jalapeno.
    • Dry Brown Lentils: Brown Lentils (sometimes called "Spanish Pardina" Lentils) are tan, lens-shaped legumes known for their quick-cooking nature and high protein content. Light to dark tannish-brown with green highlights. Approximately 3/16" in diameter. Nutty, creamy, and firm.
    • Vegetable Broth: I buy organic vegetable broth in bulk at Costco.
    • Rotel Tomatoes: Rotel tomatoes are canned and diced with green chiles, citric acid, and Mexican spices like cilantro, cumin, ancho chili powder, and coriander. They have a smokey heat and come in a few different varieties, including mild and spicy versions.
    • White Onions: These tend to have a sharper and savory flavor than yellow onions. They also tend to be more tender and have thinner, more papery skin. They can be cooked just like yellow onions, but we also like them minced and added to raw salsas and chutneys
    • Taco Seasoning: I like Whole Foods Organic Taco Seasoning that comes in packets.
    • Garlic: I prefer using fresh garlic cloves whenever possible.
    • Jalapeno: When cooking with jalapenos, always wear gloves to prevent contact burns to the hands or eyes. Removing the seeds and veins from the jalapeno lessens its spiciness.

    Lentil Taco Meat Ingredient Substitutions

    • Use black or green lentils if brown lentils aren't available. Do not use red lentils, which tend to get mushy.
    • If you don't have vegetable broth, I like to mix Yondu with water.
    • Use canned diced tomatoes with green chili to substitute Rotel tomatoes.
    • Try yellow or red onions instead of white onions.
    • To substitute fresh garlic, try garlic flakes, also called dehydrated (or dried) minced garlic; use ½ teaspoon of garlic flakes in place of each clove. Granulated garlic: Use ¼ teaspoon of granulated garlic in place of each clove. Garlic powder: Use ⅛ teaspoon of garlic powder in place of each clove.
    • Serrano peppers are often used to substitute jalapenos.

    How to Make Vegan Lentil Tacos

    I am cooking teh garlic, onion, and jalapenos in a skillet on the stove until the onions are translucent.
    • Step 1: Begin by sauteing the garlic, onions, and jalapenos in a skillet until the onions are translucent.
    I added dry brown lentils, 3 cups of vegetable broth, taco seasoning, and 1 can of tomatoes to the skillet on the stove,
    • Step 2: Add the dry brown lentils, 3 cups of vegetable broth, taco seasoning packets, and 1 can of Rotel tomatoes. Stir the ingredients and bring the mixture to a boil.
    • Step 3: Cover and reduce the temperature to simmer and cook for 30 minutes.
    I am adding the last can of Rotel tomatoes and 1 cup of vegetable broth to the partially cooked lentil taco meat.
    • Step 4: Uncover and add the other can of Rotel tomatoes and the remaining cup of vegetable broth. Stir occasionally until the fluid is absorbed and the lentil mixture thickens.
    I cooked lentil meat in a pan on the stove.

    Additional Ingredients for Vegan Lentil Tacos

    Vegan lentil tacos recipe with microgreens and sauteed vegetables.

    Sauteed Vegetables

    • Zucchini
    • Mushrooms
    • Carrot, sliced into thin coins

    Cold Ingredients

    Taco toppings: Corn tortillas, lettuce, red onions, limes, cilantro, jalapeno, vegan sour cream, guacamole, and tomatoes.
    • Corn or Flour Tortillas: I like large corn tortillas, which can be served warm in the oven, in a skillet, baked for crispy shells, or made into a tortilla bowl in the oven.
    • Roma Tomatoes: Roma tomatoes are sumptuous for tacos. They dice up without falling apart because they are firmer than other tomatoes.
    • Red Onion: I love red onions because they are tangy and sweet.
    • Jalapeños: Make sure to where gloves when cutting jalapenos to avoid burning your skin or eyes from the seeds.
    • Romaine Lettuce: Romaine lettuce says crunchy and fresh.
    • Guacamole: I buy fresh guacamole at the store, but feel free to make your own.
    • Blackberry Dijon Sauce: For a twist, add this tangy, fruity sauce for a gourmet treat!
    • Microgreens (garnish): I add a handful whenever possible for added nutrients.
    Vegan lentil tacos recipe on the table.

    How to Make Oil-Free Crispy Taco Shells

    1. Make oil-free crispy taco shells by laying flour or corn tortillas over two oven grates one space apart, or make corn or flour tortilla bowls/cups by placing them upside down between the spaces of a muffin pan.
    2. Bake at 350 degrees for about 10 minutes or until golden. Not only will they crisp up nicely, but the crunchy shells will also sit upright on their flat bottoms—making them easy to put down between bites without the fillings spilling out.
    I am making hard tortilla shells in the oven using flour tortillas and hanging them in the oven grates.

    Recipe FAQs

    Are lentils a protein or carbohydrate?

    Lentils are an excellent source of protein. ½ cup of lentils boasts 12 grams of protein.

    What are the health benefits of eating lentils?

    A single serving meets 32% of the fiber you need each day. It can lower cholesterol and protect against diabetes and colon cancer. Daily fiber pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide many benefits.

    Are lentils healthier than beans?

    Lentils contain fewer Phytates than beans. Phytates, decrease the body's ability to absorb micronutrients. In fact, red lentils may have less than 50% of the phytates than some low-phytate varieties of corn, wheat, beans, and soybeans.

    Tips

    • Vegan lentil taco meat, for instance, is easy to prepare and reheats well. It can also be frozen if you choose to make a batch in advance. 
    • We often eat tacos, so I bought a  gadget called a  Stainless Steel Taco Holder. It holds the tacos upright, so they don't fall apart and displays the tacos well.
    • Can you tell I love kitchen gadgets?
    • We use taco holders every Taco Tuesday, and they work great. They hold the shells upright to add all the ingredients without anything falling out. As a result, everything stays intact when I pick up my tacos. This little gadget is a modern taco miracle.

    If you love tacos, give this vegan lentil tacos recipe a try. Serve inside crispy taco shells, corn, or flour tortillas, or try taco-stuffed tomatoes.

    Vegan Recipes the Family will Love!

    • Mango Salsa
    • Mexican Pasta Salad Recipe
      Vegan Mexican Pasta Salad
    • Easy Mexican Street Corn Dip
    • Quick and Easy Southwest Coleslaw

    If you love this vegan lentil tacos recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    lentil tacos recipes

    Vegan Lentil Tacos

    Kathy Carmichael
    If you are craving healthy, low-fat Mexican food, vegan lentil tacos will satisfy your southwestern desires. Tasty and 'meaty,' these tacos are filling and guilt-free.
    5 from 9 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 30 minutes mins
    Total Time 45 minutes mins
    Course Entrees
    Cuisine Mexican
    Servings 12 servings
    Calories 366 kcal

    Ingredients
      

    Lentil Taco Meat

    • 1 ½ cups Brown or Green Lentils rinsed and picked over
    • 1 White Onion diced
    • 2 cloves Garlic minced
    • 1 Jalapeño de-seeded and diced
    • 2 10-ounce cans Rotel Fire Roasted Tomatoes with Green Chilies
    • 4 cups Organic Vegetable Broth
    • 2 packages Vegan Taco Seasoning

    Tacos/Toppings

    • 1 package Corn or Flour Tortillas
    • 20 Grape Tomatoes sliced
    • 1 Red Onion diced
    • 3 Jalapeños de-seeded and sliced
    • ½ head romaine lettuce shredded
    • 2 Avocado sliced
    • 1 cup Salsa of Choice

    Sautéed Vegetables

    • ½ zucchini sliced into ¼ inch coins
    • ½ red onion cut into slivers
    • 8 ounces mushrooms sliced
    • 1 carrot sliced thin
    • 1 cup Microgreens garnish

    Instructions
     

    Lentil Taco Meat

    • Sauté the onion in a medium-sized saute pan with garlic and jalapeno.
    • You do not need oil.
    • The vegetables sweat and produce moisture.
    • You can always splash with vegetable broth but don't waste the fat and calories on oil.
    • When the onions begin to be translucent, add the lentils and 3 cups of vegetable broth, 1 can of tomatoes, and the seasoning packages, stir, and bring to a boil.
    • Once boiling, turn the heat to low and cook, covered for 30 minutes.
    • After 30 minutes, remove the top of the saute pan, and stir the contents.
    • Add the next can of tomatoes.
    • Continue to cook on low, stirring often.
    • Use the remaining vegetable broth if the mixture appears dry.
    • The goal is for it to have a thick consistency.

    Prepare Vegetable Toppings

    • Dice the tomato and jalapenos
    • Cut avocado into chunks.
    • Wash sunflower sprouts
    • Prepare blackberry dijon sauce or use your favorite salsa
    • Garnish with microgreens

    Sauteed Vegetables

    • In a skillet, saute red onion until translucent; use a little vegetable broth if necessary to avoid sticking.
    • Add mushrooms and cook until browned.
    • Add carrots and zucchini and cook for a few more minutes.
    • Removed from heat.

    Warming Tortillas

    • If using an oven, you want to wrap them to avoid them drying out.
    • Place in a 300-degree oven for 10 minutes.
    • Or make crispy tortillas in the oven by hanging them in between the grates.

    Video

    Notes

    • Vegan lentil taco meat, for instance, is easy to prepare and reheats well. It can also be frozen if you choose to make a batch in advance. 
    • We often eat tacos, so I bought a  gadget called a  Stainless Steel Taco Holder. It holds the tacos upright, so they don't fall apart and displays the tacos well.
    • Can you tell I love kitchen gadgets?
    • We use taco holders every Taco Tuesday, and they work great. They hold the shells upright to add all the ingredients without anything falling out. As a result, everything stays intact when I pick up my tacos. This little gadget is a modern taco miracle.

    Nutrition

    Serving: 12gCalories: 366kcalCarbohydrates: 61gProtein: 15gFat: 1gPolyunsaturated Fat: 1gSodium: 433mgPotassium: 1196mgFiber: 22gSugar: 11gVitamin A: 3286IUVitamin C: 38mgCalcium: 107mgIron: 5mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

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    Reader Interactions

    Comments

      5 from 9 votes (9 ratings without comment)

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      Recipe Rating




    1. Sally Crouse

      October 20, 2024 at 7:20 am

      Hi Kathy, I love your recipes and articles and really appreciate your healthy, plant-based emphasis. But, I have a lot of difficulty the text in the blog article because it is so light. I am a typical 63 year old, without any specific eye problems, but I have to work hard to be able to read your blog. Thankfully, the recipes are in a darker font. I'm bookmarking this recipe to try. I think it could even be a main dish!

      Reply
      • Kathy Carmichael

        October 20, 2024 at 7:45 pm

        Hi Sally, thank you for letting me know. I will talk to my tech people to see if I can do something about that.

        Reply
    2. jane havoonjian

      January 16, 2022 at 9:09 am

      Hi Kathy, I made this and got rave reviews from son and daughter-in-law. They are not vegan but they could not get over how delicious it was. Thank you so much for your effort to put out such delicious and healthy recipes, much appreciated !!

      Reply
      • Kathy Carmichael

        January 16, 2022 at 3:39 pm

        Hi Jane, I love it when the non-vegans rave! I'm so glad everyone enjoyed the tacos. You should try the vegan lentil meatloaf next. I think you might be able to convince them to eat that as well. You never know; you might persuade them to go vegan 🙂 Thank you for the feedback. I appreciate it.

        Reply
    3. Donna

      January 11, 2022 at 8:48 am

      You weren’t specific in the size canned tomatoes. Did you mean 14.5 or 28 oz. cans?

      Reply
      • Kathy Carmichael

        January 11, 2022 at 11:41 am

        Hi Donna, sorry about that. Rotel Tomatoes only come in 10-ounce cans. I apologize for not specifying. I fixed it. You can also see diced tomatoes if you can't find the Rotel. I like the Rotel because they come with green chilies.

        Reply
    4. Cheryl Lawrence

      March 06, 2020 at 5:22 pm

      I just made these and I was pleasantly surprised.
      Yummy ????!!!!
      I halved the recipe and added a bit more homemade taco seasoning. I like mine spicy.
      I’m going to use some as baked potato toppers.
      Thanks for the healthy recipe.

      Reply
      • Kathy Carmichael

        March 07, 2020 at 6:58 am

        Hi Cheryl, I appreciate the feedback. I'm glad you like them. I like them spicy too 🙂 I would love for you to share your potato popper recipe on our recipe share Facebook page!

        Reply

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