Description
Beefless Vegan Tacos are a flavorful, plant-based twist on the classic taco. Made with a savory filling of lentils, mushrooms, and spices, these tacos are topped with fresh vegetables, avocado, and salsa for a satisfying, hearty, and healthy meal. Vegan, gluten-free, and customizable, this dish is perfect for Taco Tuesday or a quick weeknight dinner.
Ingredients
- 1 cup dry lentils (or 2 cups cooked lentils)
1 tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
1 cup mushrooms, finely chopped (button, cremini, or portobello)
1 can (14.5 oz) diced tomatoes, drained
1 tablespoon tomato paste
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon smoked paprika
1/4 teaspoon ground cinnamon (optional)
1/4 teaspoon cayenne pepper (optional, for heat)
Salt and pepper to taste
1 cup vegetable broth (or water)
1 tablespoon soy sauce (or tamari for gluten-free)
1 tablespoon lime juice (for the filling)
8 small soft corn or flour tortillas (gluten-free if needed)
1 avocado, sliced
1/2 cup salsa (fresh or store-bought)
1/4 cup fresh cilantro, chopped
Lime wedges (for serving)
Optional toppings: vegan sour cream, shredded lettuce, diced tomatoes, pickled onions, or vegan cheese
Instructions
Cook the lentils: If using dried lentils, rinse them and cook them in a pot of water or vegetable broth. Bring to a boil, then reduce to a simmer for 20-25 minutes until tender. Drain any excess liquid and set aside.
- Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, and sauté for 4-5 minutes until softened and fragrant.
- Cook the mushrooms: Add the chopped mushrooms to the skillet and cook for 6-7 minutes, stirring occasionally, until the mushrooms release their moisture and become browned.
- Add the seasonings: Stir in the cumin, chili powder, smoked paprika, cinnamon (if using), cayenne pepper (if using), salt, and pepper. Cook for 1-2 minutes until the spices become fragrant.
- Add the tomatoes and lentils: Stir in the diced tomatoes, tomato paste, cooked lentils, vegetable broth, soy sauce, and lime juice. Stir well to combine, and bring the mixture to a simmer. Let it cook for 5-7 minutes until everything is well incorporated and heated through. Adjust seasoning to taste.
- Warm the tortillas: Warm the tortillas in a dry skillet over medium heat for 1-2 minutes per side, or wrap them in a damp towel and microwave for 30 seconds to soften them.
- Assemble the tacos: Spoon the lentil and mushroom mixture evenly into each tortilla. Top with sliced avocado, salsa, fresh cilantro, and any other toppings you like.
- Serve: Serve the tacos immediately, with extra lime wedges on the side for squeezing over the tacos.
- Enjoy: Enjoy your delicious and satisfying Beefless Vegan Tacos!
Notes
- For a spicier kick, add extra cayenne pepper, chopped jalapeños, or a drizzle of hot sauce to the taco filling or toppings.
- If you prefer, swap the lentils for crumbled tempeh, tofu, or black beans for a different protein source.
- If you’re looking for a low-carb option, serve the filling over a bed of greens instead of using tortillas to make a taco salad.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Vegan, Gluten-Free, Healthy Meal
- Method: Sautéing, Boiling
- Cuisine: Vegan, Tex-Mex
Nutrition
- Serving Size: 2 tacos
- Calories: 300
- Sugar: 5g
- Sodium: 700mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
