Spiced Lentil Tacos

The main course for the Mexican theme prepared by Michelle for the South Arm Older Adults Kitchen was Spiced Lentil Tacos.


Michelle shared with us that even his meat lover husband enjoys this. Lentil is a great protein substitute and is high in fiber.


  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 1 clove garlic, chopped
  • 1/2 teaspoon salt
  • 1 cup dried brown lentils, rinsed
  • 2 to 3 tablespoons homemade taco seasoning
  • 2 cups vegetable broth
To serve:
  • 1/2 cup fat-free sour cream
  • 8 taco shells or soft tortillas
  • 1 1/4 cups shredded lettuce (spin/pat dry)
  • 1 cup chopped tomato
  • 1/2 cup shredded reduced fat (2%) cheddar


P/S: Missing from the photo: brown lentils, vegetable broth, olive oil, onion, garlic, homemade taco seasoning. I accidentally deleted one of the photo of the ingredients.
Source: this recipe is adapted from epicurious.com


Spiced-Lentil-Tacos-02Cook the lentils in vegetable broth for 25 to 30 minutes until tender.

Strain lentils and mash with a wooden spoon.

Spiced-Lentil-Tacos-03Heat oil in a large skillet over medium-high heat. Cook onion, garlic and salt until onion begins to soften, 3 to 4 minutes.
Spiced-Lentil-Tacos-06Combine mash lentils and taco seasoning to the onion mixture. Cook for 6 to 8 minutes.
Spiced-Lentil-Tacos-10Wrap the tortillas in aluminium foil and warm up in the oven.
Spiced-Lentil-Tacos-13-300x200Spoon 1/4 cup lentil mixture onto each tortilla. Top with 2 heaping teaspoons sour cream, lettuce, tomato and cheese.

Roll up and enjoy.

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