Vegan Lentil Tacos
on Mar 30, 2021, Updated Aug 23, 2024
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These easy vegan lentil tacos are easy to make in 30 minutes and perfect for a plant-based weeknight meal everyone will enjoy. The mashed lentils make an excellent base and the spices add plenty of flavour with a little kick.

About the Recipe
Thank goodness for lentils! They’re one of my favorite foods to use in plant-based cooking because they are so versatile and nutrient dense. They’re a staple in my kitchen and great food to include in a plant-based diet or any diet for that matter.
They also make a great meat substitute because of their texture and protein content. In this recipe, you’ll mash up cooked green lentils along with Mexican spices, garlic, and onion for a taco filling that will keep everyone coming back for more. The leftover filling can be used in salads, burritos, or eaten on its own.
Vegan tacos are also a wonderful way to enjoy more plant-based meals. You can also try these Vegan Buffalo Cauliflower Tacos, Vegan Black Bean Tacos and Vegan Tempeh Tacos more more meatless taco options.
Ingredient Notes
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
- Cooked Lentils – You’ll need cooked lentils for this recipe which you can purchase canned or make at home from dry on the stovetop (see below for instructions).
- Garlic & Onion – These aromatic veggies infuse the lentils with a garlic and onion flavor that pairs well with the lentils and seasonings.
- Olive Oil – Used to saute the garlic, onion, and lentils to make the filling.
- Spices – A mix of chili powder, cumin, and red pepper flake makes the perfect basic taco seasoning.
Step-by-Step Instructions
Before You Start: If you don’t have green lentils prepared, see below for how to cook them. You can also use drained and rinsed canned lentils.
Step 1. Heat the olive oil in a large pan over medium-high heat. Add the chopped onion and garlic and cook for about 3 minutes, stirring often.
Step 3. Add the lentils and spices, stir and saute while mashing somewhat with a large spoon until completely heated through. If they’re on the dry side, you can add a bit of vegetable broth to the pan.
Step 4. Prepare the green peppers, carrots, cilantro, avocado, salsa and any other fillings you’d like.
Step 5. Remove the mashed lentils from heat and place them in a bowl. Set out the tortillas, begin by filling them with the lentil mixture and then add your toppings. Enjoy!
How to Cook Green Lentils
Can’t find canned lentils or prefer to make your own? Make green lentils from scratch on the stovetop by following these simple steps:
- Rinse the lentils under cold water and pick out any stones or oddly shaped pieces that tend to sneak in during sorting.
- Add lentils to the pot along with water. You’ll need 4 cups of water for every one cup of lentils.
- Bring the water to a boil, then reduce to a simmer. Simmer with the lid on for 20 -30 minutes or until the lentils are tender and soft. Cooking time may vary. Drain and serve.
Recipe Tips
- If you’re cooking your lentils from scratch, there’s no need to pre-soak as lentils are small enough to cook quickly.
- Choose the level of spice desired by adding as much or as little of the red chili flake as you like.
- To make more of a wet filling, add some vegetable stock to the skillet to help break the lentils down further.
- Prepare your tortillas and toppings while the filling is cooking to make kitchen time more efficient.
Taco Toppings
There are so many ways to enjoy lentil tacos making this dinner not only healthy but very versatile. Try topping your lentil tacos with these fun foods:
- grated carrot
- avocado or guacamole
- salsa or pico de gallo
- vegan sour cream
- Instant Pot Refried Black Beans
- Quick Pickled Red Onions
- grated beet
- shredded lettuce or cabbage
- cilantro
- Cilantro Chimichurri Sauce
- chipotle sauce from this Vegan Taco Salad
- avocado sauce from these Easy Tofu Tacos
- garlic lime cashew cream from these Vegan Tempeh Tacos
- diced or cooked bell peppers
FAQs
The lentil filling makes enough for about 10 small taco shells.
If you have extra taco filling, you can use it in a taco salad with the rest of the taco fillings piled on a bed of romaine lettuce, add it to my quinoa fiesta salad or make a vegan burrito for lunch the next day. It’s also great in a savory breakfast bowl alongside tofu scramble or in vegan breakfast tacos or burritos.
Yes! Add one tbsp at a time of your favorite vegan taco seasoning until desired taste is reached.
Storing & Freezing
- Storing: Lentil taco filling will stay fresh in the fridge if stored in an airtight container for 3-4 days. Reheat using the microwave or on a skillet over medium heat.
- Freezing: Cooked and cooled lentil taco filling can be stored in the freezer in small portions packed into freezer-safe bags for 4-6 months. Thaw overnight in the fridge before reheating and serving.
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Ingredients
For the Lentil Taco Filling
- 2 tbsp olive oil
- 2 19 oz cans of cooked green or brown lentils, well-rinsed (4 cups cooked lentils)
- 1 white or yellow onion, diced
- 3 cloves garlic, minced
- 1/2 tsp chili powder
- 3/4 tsp cumin
- 1/2 tsp red pepper flakes, use more or less depending on how spicy you want them!
- 1/2 tsp sea salt
For the Taco Toppings
- 1 diced green pepper
- 1/2 cup packed chopped cilantro
- 1 diced avocado
- 4 grated carrots
- 1/2 cup salsa
- small corn or wheat tortillas, warmed
Instructions
- Heat the olive oil in a large pan. Add the chopped onion and garlic. Cook for about 3 minutes, stirring often.
- Stir in the lentils and all of the spices. Cook for 7-8 minutes until completely heated through, mashing slightly with a wooden spoon to create some texture. If the pan starts to dry out, add a splash of broth to add moisture.
- Prepare the green peppers, carrots, cilantro, avocado, salsa and any other taco fillings you'd like.
- Set out the tortillas. Begin by filling them with the lentil mixture and then add your toppings and enjoy.
Notes
Nutrition
This recipe was originally published April 3, 2013.
This is so easy to make and can be modified in many different ways by using different toppings. We added broccoli slaw. Such an awesome recipe!
Perfect! Sounds great with broccoli slaw. Thanks for the review!
Made this as a lentil taco bowl with quinoa and it was amazing. Thank you for this simple recipe!
WOW! These are being added to the weeknight roster. Thanks for such a great and easy recipe.
Omg soooo good! Made these tonight. Couldnโt get enough.ย
Simple and quick! This taco filling turns out quite spicy (not surprising with 3/4 tsp cayenne and 1/2 tsp red pepper flakes). I dial those down and adjust flavors with more cumin/chili powder to suit my familyโs taste buds.ย Really tasty with shredded carrots, cilantro, red cabbage and vegan sour cream.ย
That’s great! I love your adjustments and those toppings, they sound perfect! Thanks for leaving a review.
Made these tacos and they were delicious. And so very fast and easy!
Awesome! So glad you enjoyed them!
Made this for dinner, all the flavours combined really well. I’ll make this again!!
That’s great to hear! Thanks for letting me know ๐
This looks and sounds amazing! I will be making this for dinner this week.
I love using lentils as the meat in recipes! You’ll have to let me know how you like them ๐