Lentil Tacos

These tacos are perfect for vegetarians, hearty like regular taco meat! I like using corn tortillas or Mission Artisan Multi-Grain tortillas because they are lower in sodium and calories. Along with having fiber and whole grains, also being mindful of using low sodium cheeses. Adaptability wise, they are able to transform into being a vegetarian or vegan meal. Change up the type of broth used (either veggie or meat based) and option to use dairy or vegan dairy options! 

Lentil Tacos - Nutrition Thyme RD

Servings 10


1 Tbsp olive oil
1/2 small onion, chopped
2 garlic cloves, chopped
1 cup dried brown lentils
1 Tbsp chili powder & 1 tsp dried oregano
1-2 Tbsp taco seasoning
1/4 tsp salt
3 cups vegetable broth, low sodium
10 corn tortillas

Taco fixin’s optional: salsa, pico de gallo, light sour cream, mozzarella cheese (low sodium)


1. In a saucepan, heat olive oil and cook the onion and garlic
2. Add lentils and taco seasonings
3. Add the broth
4. Bring to boil, reduce to simmer (BTB, RTS)
5. Cook 30-40 minutes until soft
6. Warm the corn tortillas before serving, heat on the stove slightly until warm, wrap a few tortillas in a wet paper towel and microwave for 1 minute, or keep warm in the oven wrapped in foil at a low temperature (300 degrees F).  

7. When all done, scoop about 1/4 cup lentils into the tortilla, top with 1 Tbsp cheese (if you want these vegan, omit the cheese or use vegan cheese)
8. Add any taco fixin’s you enjoy!

*Also try Mission Artisan Multi-Grain tortillas (less sodium) or Whole Wheat tortillas

Nutrition per Serving: 115 calories, 8g protein, 15g carbs, 4g fiber, 4g fat, 1g sat fat, 71mg sodium

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