These black lentil tacos have a hearty texture, are very healthy and high in protein, vitamins and minerals. They’re delicious topped with sliced avocado or fresh guacamole, salsa and vegan sour cream.
About this recipe
If you’re looking for a filling, flavorful vegan taco recipe, these black lentil tacos are a great place to start. They’re high in plant-based protein, loaded with fiber, and the texture is hearty enough to satisfy even non-vegans.
Black lentils are also known as Beluga lentils and are smaller than green and brown lentils and slightly firm when cooked. Their hearty texture makes them ideal for tacos. They hold their shape well and give a meat-like texture without any actual meat.
They are also the most nutritious type of lentil and include nutrients such as calcium, potassium, iron, and protein. Just one half cup of raw black lentils has 960 mg of potassium, 100 mg of calcium, 8 mg of iron, and 26g of protein.
I just happened to find black lentils at my local grocery store and started thinking about what I could make with them. I had never used black lentils before, but they looked interesting and I like to try new ingredients. They are smaller than regular lentils with a round shape. If you can’t find black lentils in grocery stores, try health food stores, or order them online.
Green or brown lentils can be substituted, but the result will be a softer texture. I don’t recommend using red or pink lentils since they break down during cooking and and are much too soft for making tacos.
This recipe can be easily doubled for a family or guests and served taco bar style!
Ingredients for Black Lentil Tacos
- 1 cup black lentils (Beluga lentils), rinsed
- 1 small onion, chopped into 1/4 inch (1 cm) pieces
- 8 ounces (220 grams) cremini or white button mushrooms, cut into 1/4 inch (1 cm) pieces
- 3 garlic cloves, minced
- 2 tsp mild chili powder
- 1 tsp. Smoked paprika
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1/2 tsp ground black pepper
- 1/2 tsp ground white pepper
- 1/8 tsp cayenne pepper (optional)
- 2 tsp soy sauce or tamari
- 1/2 tsp fine sea salt or pink Himalayan salt
Instructions
- In a medium pot, combine black lentils with 3 cups water. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until tender. Drain excess water and rinse with fresh cold water
- Heat a large saute pan over medium heat.
- When the pan is hot, turn heat to low and sauté the chopped onion in a small amount of olive oil or water for 5 minutes until soft.
- Add chopped mushrooms and tomato paste and saute another 5 to 10 minutes. Add minced garlic and cook for 2 more minutes.
- Stir in the cooked lentils, then add chili powder, cumin, oregano, soy sauce or tamari and additional salt if needed. Mix well and cook for a few more minutes.
Taco toppings: shredded lettuce, chopped tomatoes, lime wedges, fresh cilantro, chopped red onion, sliced avocados, guacamole, salsa or Pico de Gallo. Try these tacos with my homemade Corn-Oat Tortillas, easy to make in your blender!
How to Serve
Place lentil mixture in an oven proof bowl and keep warm in oven at low temperature. Serve with warm taco shells, corn or flour tortillas warmed in a skillet, then wrapped in foil and placed in the oven along with the lentils.
Suggested Toppings: Guacamole, lettuce, chopped tomato, lime wedges, cilantro, salsa or Pico de Gallo, vegan sour cream.
Assemble toppings on a large plate or platter and keep refrigerated till ready to serve.
Spoon lentil mixture into warm taco shells or tortillas. Top with any of the following toppings: guacamole, sliced avocado, lettuce or thinly sliced cabbage, chopped tomato or red onion, lime wedges, cilantro, salsa or Pico de Gallo, or vegan sour cream.
Black Lentil Tacos
Ingredients
- 1 cup (250 g) black lentils Beluga lentils
- 8 ounces (1/2 lb or 220 g) crimini or white button mushrooms chopped to 1/4 inch ( 1cm) pieces
- 1 small onion finely chopped
- 3 cloves garlic minced
- 1½ teaspoons mild chili powder adjust to taste
- 1 teaspoon smoked paprika optional
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon fine sea salt or pink Himalayan salt
- 2 teaspoons Soy sauce or Tamari
- Taco shells or tortillas
- Optional toppings: shredded lettuce chopped tomatoes, lime wedges, fresh cilantro, sliced avocado or guacamole, salsa or Pico de Gallo
Instructions
- Rinse the lentils well, then add them to a pot with 3 cups of water. Bring to a boil, then reduce to a simmer. Cook for about 20–25 minutes, until tender. They should be soft but still a bit firm, not mushy. Drain excess water after cooking and rinse under cold water.
- While lentils are cooking, finely chop the onion no larger than 1/4 inch ( 1 cm).
- Rinse the mushrooms and chop each one into 1/4 inch (1cm) pieces. Finely chop the garlic.
- In a saute pan, heat a small amount of olive oil or water over medium heat. Add chopped onion and 1/2 tsp of the salt and cook until softened, about 5 minutes. Stir in tomato paste and mushrooms and cook for another 5 minutes.
- Add the finely chopped garlic and saute for 1 or 2 more minutes.
- Add the cooked lentils to the pan along with chili powder, smoked paprika, cumin, oregano, soy sauce or Tamari and add the rest of the salt if desired. Stir to coat evenly. Cook for a few more minutes until lentils are heated thru.
- Transfer mixture to a serving dish or bowl and cover to keep warm till ready to serve.
