Gluten-Free and Vegan Lentil Tacos

KIWI Magazine, Photo by Anastassios Mentis


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Makes 6 servings

1 1⁄2 cups dried beluga lentils

4 1⁄2 cups water

3 Tablespoons canola oil

1  medium red onion, finely chopped

2  cups chopped stemmed shiitake mushrooms

3  cloves garlic, minced

1 Tablespoon tamari

1⁄2 teaspoon dried oregano

1 Tablespoon chile powder

1 1⁄2 teaspoons ground cumin

1⁄2 teaspoon ground coriander

3⁄4 teaspoon kosher salt

4 Tablespoons tomato paste

2 Tablespoons hot sauce

Pico de Gallo, for serving Fresh cilantro, for serving

Lime slices, for serving

1 avocado, sliced, for serving

12 corn tortillas or taco shells, for serving

In Gluten-Free & Vegan for the Whole Family, Jennifer Katzinger creates a version of this Mexican favorite that’s filled with beluga lentils, a deep purplish-black variety that’s smaller than other lentils.


1. Rinse the lentils and put them in a large pot with the water. Bring to a boil over medium-high heat. Reduce the heat to medium-low and cover. Cook until the lentils are tender and have absorbed most of the water, about 20 minutes. Set aside.

2. In a large sauté pan over medium heat, heat the oil and sauté the onion, mushrooms, garlic, and tamari until the onions just begin to brown, about 5 to 6 minutes. Stir in the oregano, chile powder, cumin, coriander, and salt and sauté for about 1 minute more. Add the lentils, tomato paste, and hot sauce to the pan and stir to combine. Cook for about 5 minutes more, stirring occasionally. Reduce the heat to low and cover to keep the taco filling warm. You may need to add a tablespoon or so of water (to keep it from thickening or drying out too much) from time to time while getting the rest of the meal on the table.

3. Arrange bowls of Pico de Gallo, cilantro, lime, and avocado on the table for everyone to use to assemble tacos. If using fresh corn tortillas rather than taco shells, warm a large skillet over medium heat and lightly oil. Warm each tortilla for 30 seconds on each side and keep wrapped in a napkin until all the tortillas are ready. Enjoy!

Per Serving:

Calories: 385

Carbohydrates: 62 g

Fat: 9 g

Protein: 17 g

Fiber: 20 g

Active Time: 15 minutes

Total Time: 35 minutes