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Perfect for your next Taco Tuesday, this easy, delicious, vegan lentil taco meat is nutritious, soy-free, grain-free, high in protein (11 g per 3/4 cup!), frugal, easy-to-make, and ready for use in your favorite tacos, burritos, nachos, and taco salads. Make it without oil, too!
Table of Contents
- Vegan Lentil Taco Meat for Taco Tuesday
- Ingredients for Vegan Lentil Taco Meat
- Step by Step Instructions
- Step 1: Cook the Lentils
- Step 2: Cook the Onions
- Step 3: Add the Spices
- Step 4: Cook for a Few Minutes Longer
- How Should I Serve the Vegan Lentil Taco Meat?
- Suggested Toppings
- FAQ
- Related Recipes
- Lentil Taco Meat (High-Protein, Vegan) Recipe
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 my Vegan 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 between US Customary (volume) and Metric (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 directions 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, but not completely 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 favorite 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 easy 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 easy 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., my Easy Cashew Cheddar, or Chickpea 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 Cheese or Chickpea 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 #powerhungrycamilla on facebook, instagram or pinterest
Related Recipes
- Vegan Oat Mushroom Ground Beef
- 3-Ingredient Almond Flour Vegetable Nuggets
- Mushroom Almond Flour Ground Beef (2 ingredients)
- Vegan Ground Beef
- Lentil & Mushroom Meatballs
- Lentil & Vegetable Kefta
- Grain-Free Lentil Loaf
Lentil Taco Meat (High-Protein, Vegan)
Ingredients
- 4.5 cups water, divided
- 1 cup uncooked lentils, (I used common tan / brown lentils)
- 1 tablespoon vegetable oil (see notes for using water), (I used avocado oil)
- 1 medium yellow onion, chopped relatively fine
- 1.5 tablespoons chili powder, (mild American chili powder, not ground hot chiles)
- 1.5 teaspoons ground cumin
- 1.5 teaspoons garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1.5 tablespoons nutritional yeast, (optional, but recommended)
- 1/2 cup water
- Optional: 2 or 3 tablespoons chopped cilantro leaves
Instructions
- In a medium saucepan, bring 4 cups of the water to a boil; add the lentils and reduce heat to low. Cook, uncovered, for 20 to 25 minutes until lentils are tender (but not completely falling apart). Drain any excess water.
- 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.
- Add the chili powder, cumin, garlic powder, oregano, salt and pepper to the skillet, cook and stir for 30 seconds longer.
- Add the lentils, nutritional yeast (if using), remaining 1/2 cup water to the skillet. Cook and stir, coarsely mashing the lentils with a fork, until the almost all of the water is absorbed. If desired, sprinkle with cilantro.
- Serve in any and all of your favorite meals that call for taco meat (e.g., taco, burritos, salads, nachos)!
I am trying not to eat as much red meat and stumbled across this recipe. I usually brown ground beef, season with a taco seasoning packet and add a can of refried beans. My question, do you think I could still add the refried beans to this?
Hi MamaD,
Yes, definitely. Especially since you are familiar with the texture you are after (meat-like texture plus the beans), I think that sounds good! I would love to know how it goes :).
Where in the world is all that sodium coming from in this recipe??
Hi Heidi,
1/2 teaspoon of salt has 1163 mg of sodium. Divide that by 4 servings, that’s 291 mg that comes from the salt. Other ingredients hzve smaller amounts of naturally occurring sodium. You can always modify the salt to meet your needs. Cheers.
I make this for my sister in law all the time and its always a hit. Im a meat eater and actually really enjoy this over regular meat! I use taco seasoning to season everything just to be lazy and its always good!
What a great a great sister-in-law you are! 😍 I am so glad that you enjoy it, too, Alyssa!
Hello,
Excellent meal for my tastebuds. Also, this is a very easy recipe to follow.
Thank you for sharing.
Carol
I am so glad you like the lentil taco meat, Carol! 🙂
Very tasty. I did end up adding about a tablespoon of honey because I thought it helped rounded out the flavors. I bet maple syrup would have worked well too. I also added smoked paprika and a little cocoa powder as suggested in the recipe notes.
Oh, I love the sound of all of your tweaks, Becca 🙂 glad you’re enjoying the recipe
So good! I finally learned to just follow the recipe. I always want to experiment and add extra seasoning and sauces but this is perfect completely on its own. Thank you so much!
Delicious
So glad you like it, Crystal!
Thanks for a great recipe, I used Aji-No-Moto instead of yeast as I didn’t have any.
I had no intention of using so much chili powder so I still possess tastebuds.
I didn’t even try teaspoons instead of tablespoons.
My chili powder is from wee bird’s-eye chilis I put in my spice grinder and I think I used a light dusting, no more. Anyhow, scrum-diddlie-umptious!
So glad you like the recipe, Nik! Good call on only using a tiny bit of the ground Birds Eye chiles!
This is literally my FAVORITE recipe when making tacos, burritos, nachos, you name it ! It’s so delicious, so easy and I even have meat eaters that enjoy it over their own meals! Thank you so much for sharing such a wonderful recipe!
Oh, Natalie! I am so happy to read this, I am thrilled it is your favorite recipe for tacos, etc ????
YES….THE ADVERTISEMENTS ARE RIDICULOUS!!!!!!
Great recipe… But getting thru the ads is PAINFUL
I am glad you like the recipe, RS. I am sorry you had a bad experience with the ads. I run ads so that I can keep all of the blog content free to users. You can always use the JUMP TO RECIPE button on the top and go directly to the recipe .
I feel like I got trolled. We eat spicy in general, but this was so spicy it was inedible. I had to add a whole can of tomatoes and generous amounts of dairy just to lower the heat down to “probably won’t kill you”. Either the author meant to write teaspoons instead of tablespoons, or they are using 10 year old spices.
Hi B,
Oh no, I am so sorry to hear that the taco meat was so spicy. I am a little confused by it being super hot. Did you, perhaps, use cayenne pepper instead of chili powder? Or a specific singular chile powder (like chipotle chiles?) I use general “chili powder,” the kind used for tacos and chili. It is mildly warm in terms of heat, at most. The only other spice with heat in the recipe is the 1/4 teaspoon of black pepper.
It would be nice to be able to read this recipe, but I can’t get the ads to get out of the way
I am sorry the ads a re distracting you, Badger. You should be able to click the x on the ad to close it. You can also open the recipe in print view.
Hi! Just curious, how many can this feed? Cooking for a family of five & am not sure if I should double the recipe. So excited to try this!! Thank you, Ashley
Hi Ashley, I would double the recipe (even if there are some leftovers–that will be a good thing!)
Camilla thank you for sharing this grain free recipe. Your description and insights are perfect. Simply lentils, onions, seasonings, and preparation technique. A simple recipe that made sense in my mind and sounded delicious… which it was. Of course I adjusted seasonings for us, it’s not baking. Great job Camilla!! Thanks again!!
You are so welcome, Frank!
Just WOW!!!! …and you are funny Too !! LOL!!!!
I love the oil free Vegan !! God Bless You …Gen 1:29!!
Thank you so much for sharing this recipe. I have been a vegetarian for 32 years and have been flirting with veganism lately, so I have a good bit of experience cooking this way, but this is my new favorite recipe! Perfect exactly as written. Thank you again!
Kristen, that is a major compliment, thank you so much!!!
I really want to make this!! I dont have chili powder can i maybe sub it for paprika? And the nutritional yeast also dont have any maybe some flax meal instead?
Hi Gabi,
Sure, you can definitely use paprika as a sub for chili powder!. You can omit the nutritional yeast if you do not have it, but yes, adding some flaxseed meal will add some protein (like the nutritional yeast adds).
This was really delicious! I wasn’t able to mash the lentils with a fork, so I threw about three-quarters of the mixture into my food processor and pulsed it a bit, then added it back to the pan to mix all together. That texture worked out well for me! This might be my new go-to taco “meat” recipe!
Awesome, Mandy! Thanks for sharing your tip about pulsing the lentils in the food processor, too 🙂
Great recipe, flavor is awesome. Any time I make a new recipe, I only do half of the recipe, to check it out. Well, this turned out great. I did add 1 teaspoon of vegan “beef” flavor to the lentils has the cooked and 2 cloves of garlic. It’s a keeper.
Wow, easy, super tasty, and my meat loving husband couldn’t get enough! Next time I’m going to make a double recipe so I have some in the fridge for later on!
Yippee! Glad it was a success, Cathy!
My niece was looking for a good taco meat substitute, I found this recipe and decided to make it too! Let me tell you it was super easy and fast to make 🤗. I had the red split lentils and they definitely cooked in half the time. I added some diced mushrooms for even more protein and used tostadas instead. Hubby said it’s his new favorite taco. I’m transitioning him into plant based, some recipes are a fail, yours was 💥💥💥💥
Whoohoo!!!!! 🙂 xoxo
Awesome and on my birthday too!
Just made this. Spices are spot on and although I dont eat meat it’s the best flavored meat replacement I have tried. The recipe is easy and I couldn’t wait to plate up my taco salad and ate a small one before dinner. Definitely my meat go to for tacos and such! Thank you!
That’s great, Lori! So glad that this made your go-to list! 🙂
I’m curious about the nutritional yeast, what’s it do? I looked through and didn’t see what it does. Thank you 😁
Hi Janelle, It adds umami flavor as well as protein (it is high in protein) 🙂
Where have these been all my life!!! Seriously delish! I skipped the salsa, added some taco sauce, a little homemade taco seasoning to spice it up a little more, and some extra garlic. I could seriously give up ground beef for these lentils!!! Thank you so much!!!
Yippee! Sounds so delicious!
Made this tonight and it was amazing! I only had red lentils on hand. It came out delicious, but since those have a tendency to fall apart, they did get a bit mushy. I’m going to try to get my hands on some brown lentils to give those a try. I did make some modifications, like sauteeing a jalapeno and diced tomato with the onion. Since I’m not vegan/vegetarian, I did add beef bouillon to give it that “beefy” flavor. We put this inside hard taco shells, added cheese. lettuce, tomatoes, onion, and avocado……it was AMAZING!
Whoohoo! Thrilled that this pleased a carnivore–and I am so glad you made the recipe your own with some delicious-sounding variations. Thank you, Elizabeth!
@Elizabeth, I’m not, but I have vegan and vegetarian kids. I cook with vegan beef flavor bullion, vegan Worcestershire and Marmite to add beefy flavor. Just some items to consider for added flavor.
I forgot to add the nutrition yeast but these were delicious! Did not miss the beef!!! I added bell pepper and mushrooms to the pan while cooking. This recipe is going into my recipe cards!!
What kind of lentils did you use? I have red in the pantry but would another kind be better?
Hi Sandra,
I used the common variety of brown/tan lentils from the supermarket. I just added some notes to the recipe based on your comment (thank you!). You can use red lentils, too, but because red lentils are typically split, they cook in about half the time. Hence, adjust the cooking time in step 1 to about 10-12 minutes. 🙂
Such a great recipe. I found that it resembled ground beef more once it had a chance to cool overnight in the fridge and the flavors developed a little more. Love that I can add it to a salad or burritos or stir in a taco bake… Now I’m making myself hungry! Thank you for the fantastic recipe!!
So happy to hear it, Cris, and thanks for sharing your tip !
Hi–I can’t eat onions. I have a very strong food aversion. Any suggestions? I can’t eat soy and I am vegan.
Hi Mary,
Yes, you can leave them out. Can you eat bell peppers? If so, substitute an equal amount of chopped bell pepper (I would recommend yellow bell pepper, very mild, but any color). If you cannot eat peppers, you could use celery, too 🙂
I have an allium allergy and I use sautéed celery in place of onions and a little bit of Asafetida powder! It’s delicious. You can get it on Amazon and it smells/tastes similar to onions/garlic.