Lentil Taco Meat (High-Protein, Vegan)
Perfect for your next Taco Tuesday, this easy, delicious, lentil taco meat is nutritious, soy-free, grain-free, high in protein, frugal, easy-to-make, and ready for use in your favorite tacos, burritos, nachos, and taco salads. An oil-free option is also included!
Servings: 4 servings (3/4 cup servings)
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)!
Notes
Oil-Free Option: If you do not eat oil, feel free to cook and stir the onion in a small amount of water until softened and browned. Note that the nutrtion was calculated WITH oil. If using water in place of oil, the calories will be about 28 fewer per serving, and no fat.
Lentil Options: I used 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).
Storage: Store the cooled taco meat in an airtight container in the refrigerator for up to 3 days or freezer for up to 6 months.
Seasonings: Adjust the seasonings (more less, other spices) to your heart's centent! For example, sometimes I add a bit of smoked paprika and a little bit of unsweetened cocoa powder,
Nutrition
Serving: 34cup | Calories: 137kcal | Carbohydrates: 25.7g | Protein: 11g | Fat: 4g | Saturated Fat: 0.6g | Sodium: 302.5mg | Fiber: 12.8g | Sugar: 4.2g