RecipeLentil Taco “Meat”

Nutrition Facts
Amount per Serving
  • Calories: 150
  • Protein: 8 g
  • Total Fat: 7 g
    • Unsaturated Fat: 6.5 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 17 g
  • Dietary Fiber: 6 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 230 mg

Looking for a trimmer taco stuffer? Swap beef for my lentil-bean taco “meat.” It’s loaded with fiber, protein and flavor! It’s also delicious on top of salad greens. Whip it up for your next Taco Tuesday night.

  • Prep time
  • Total Time
This recipe makes 12 servings
  • 1 cup dry lentils
  • 2 cups water (or reduced-sodium vegetable broth)
  • 1 cup walnut halves
  • 1 can (14 ounces) black beans, drained and rinsed
  • 1 packet store-bought taco seasoning or try my homemade taco seasoning blend

Add lentils and water to a large pot and cook until tender, about 30 to 40 minutes.

Preheat oven to 300˚.

Toast walnuts on a baking sheet for about 10 minutes. Set aside.

Drain lentils. Pulse lentils and beans in a food processor but be careful not to puree. (Alternatively, you can mash the lentils and beans by hand.) Add lentil-bean mixture to a sauté pan liberally coated with oil spray and warm over low heat. Add taco seasoning and nuts. Stir gently to combine until mixture is warm.

Add lentil-bean taco “meat” to hard or soft taco shells, and add preferred toppings, such as lettuce, tomato, avocado and low-fat Greek yogurt.


Makes 3 cups; ¼ cup per serving


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Nutrition analysis courtesy of Genesis® R&D