Vegan Lentil Taco Meat (High Protein, Oil Free Option)

Reliable for your next Taco Tuesday, this straightforward, satisfying, vegan lentil taco meat is nutritious, soy-free, grain-free, high in protein (11 g per 3/4 cup!), frugal, straightforward-to-make, and ready for use in your go-to tacos, burritos, nachos, and taco salads.Make it without oil, too!

Vegan Lentil Taco Meat for Taco Tuesday

It may be Monday, but I am already thinking about Taco Tuesday.

I hope that you will be, too, as soon as you read this post. This is a filling you are sure to LOVE.

It’s myVegan Lentil Taco Meat.

I made crispy tacos, stuffed with this lentil taco meat, for my carnivorous 11 year-old (who happens to love tacos) shortly after completing this batch. He devoured them, without noticing (in the least) that his meat had been swapped for lentils.

In short, this is a taco filling for carnivores, herbivores, and everyone in between!

Recipe Benefits

• Vegan (egg-free, dairy-free)
• Gluten-free
• Grain-free
• Soy-free
• High in protein (11 grams per 3/4 cup serving!)
• High in fiber (sorry bran flakes, lentils win)
• Frugal
• High in potassium and folate

Ingredients for Vegan Lentil Taco Meat

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

Here is your pantry list:

• uncooked lentils (common tan variety, or any color)
• onion
• spices
• salt & black pepper
• nutritional yeast (completely optional, but it adds excellent umami flavor)
• Optional: oil

Step by Step Instructions

Note that the complete instructions are also in the recipe card below.

Step 1: Cook the Lentils

Start by cooking the lentils for 20 to 25 minutes, just until they are tender, butnotcompletely falling apart or mushy. They should still have a little bit of bite. One cup of dry lentils yields 3 cups of cooked lentils.

Step 2: Cook the Onions

In a large skillet, heat the oil (or two to three tablespoons water) over medium-high heat. Add the onion; cook and stir for 7 minutes.

Step 3: Add the Spices

Add the chili powder, cumin, garlic powder, oregano, salt and pepper to the skillet, cook and stir for 30 seconds longer.

Step 4: Cook for a Few Minutes Longer

Cook and simmer the mixture in the pan for 5 or 6 minutes longer, until most of the liquid has absorbed, and, SHAZAMM, your taco meat is ready for eating!

How Should I Serve the Vegan Lentil Taco Meat?

Use the taco meat in any and all of your go-to Tex-Mex dishes! For example, use it to fill tacos, stuff burritos, spoon over nachos, create taco salads, you name it!

In place of traditional flour tortillas or corn tortillas, try one of my straightforward gluten-free tortilla options:

• 2-Ingredient Coconut Flour Tortillas
• 2-Ingredient Almond Flour Tortillas {vegan, keto, oil-free}
• 13 Calorie Oat Fiber Tortillas
• 2-Ingredient Pepita Tortillas (vegan, keto, oil-free)
• 2-Ingredient Cassava Flour Tortillas {oil-free, vegan}
• 1-Ingredient Black Bean Tortillas {Grain-Free, Vegan}
• Chia Coconut Flour Tortillas
• 1-Ingredient Split Pea Tortillas {Grain-Free, Vegan}
• 2-Ingredient Spinach Tortillas {Vegan, Grain-Free}

Suggested Toppings

For an straightforward meal, spoon the vegan taco meat onto a tortilla or a bowl of rice or quinoa and top with one or more of the following:

Topping Ideas

• Vegan cheese (e.g., myStraightforward Cashew Cheddar, orChickpea Flour Cheddar)
• Vegan sour cream
• Wedges of fresh lime (on the side, or grate the zest and squeeze out the lime juice)
• Lettuce
• Chopped tomatoes
• Salsa and / or pico de gallo
• Avocado (sliced or diced, or guacamole)
• Cilantro (chopped, or whole leaves)
• Fresh, canned or frozen (thaw before using) corn kernels
• Nut-free Nacho CheeseorChickpea Flour Queso

Don’t forget to adjust and modify the spices and seasonings as much as you like to create your signature taco blend!

Happy cooking, everyone!

FAQ

• How should I store the vegan lentil taco meat?Store the cooled taco meat in an airtight container in the refrigerator for up to 3 days or freezer for up to 6 months.
• How should I rewarm the vegan lentil taco meat after refrigerating or freezing?Use the microwave (70% power) to thaw and/or rewarm the taco meat . Or rewarm in a nonstick skillet over medium heat until warmed through.
• Are there any substitutions for the taco seasonings (to suit my tastes)?Yes! Swap out or adjust the seasonings (more, less, other spices) to your heart’s content! For example, sometimes I add a bit of smoked paprika and a little bit of unsweetened cocoa powder. Or use chipotle pepper powder, or canned chipotles in adobo sauce, in place of the chili powder.
• How do I make the vegan lentil taco meat without oil? If you do not eat oil, feel free to cook and stir the onion in a small amount of water (instead of the tablespoon of oil) until softened and browned.
• What variety of lentils should I use?I use the common (tan / brown lentils) from the supermarket for this recipe. Black or green lentils will also work, without adaptation. If you have red split lentils, reduce the cooking time in step 1 to about 10 to 12 minutes (because they are split, red lentils cook in about half the time; cook until just barely tender).
• Can I Use canned lentils in the recipe?I do not recommend it. You want to cook the lentils until they are just barely cooked through, but not falling apart. Canned lentils are very soft and will not produce the right texture.
• How can I add more meaty flavor without using nutritional yeast?Replace the 1/2 cup water in the recipe (step four) with vegetable broth to add more depth and umami flavor.

If you try this recipe, be sure to let me know by tagging Nbirz on facebook, instagram or pinterest