Lentil Tacos


Lentil Tacos

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Tortillas topped with cooked lentils, halved cherry tomatoes, parsley, and lime wedge

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Lentils are a fantastic and often overlooked alternative for meat. Not only are they high in protein, they also provide a good amount of fiber and folate. 

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Servings and Ingredients

Serves 6
1 c. onion, chopped
1 clove(s) garlic, minced
1 tsp. canola oil
1 c. dried lentils
1 tbsp. chili powder
2 tsp. ground cumin
1 tsp. dried oregano
2 ½ c. vegetable broth
1 c. salsa
12 taco shells, 1 1/2 c. shredded lettuce, 1 c. chopped tomato, 1 1/2 c. reduced-fat shredded cheddar cheese, 6 tbsp plain Greek yogurt or sour cream, for serving


  1. Sauté onion and garlic in oil until tender in a non-stick skillet.
  2. Add lentils, chili powder, cumin and oregano. Cook for 1 minute.
  3. Add broth, bring to a boil, reduce heat, cover and simmer for 25 to 30 minutes or until lentils are tender.
  4. Uncover, cook 6 to 8 minutes until thickened.
  5. Mash lentils slightly and stir in salsa.
  6. Place about 1/4 cup lentil mixture in each taco shell.
  7. Top with lettuce, tomato, cheese and Greek yogurt.

Nutrition facts


160 Calories per serving

Amounts Per Serving

  • Total Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 390mg
  • Total Carbohydrates: 27g
  • Protein: 9g

Daily Values

Vitamin A 15%
Vitamin C 6%
Iron 20%
Calcium 6%

Recipe Source:

Iowa State University Extension and Outreach.