Lentil & Walnut Taco 'Meat'
This Lentil & Walnut Taco 'Meat' is a brilliant, high-protein plant-based alternative to ground beef, perfect for tacos, burritos, or bowls. Cooked lentils and walnuts are seasoned with a robust blend of spices, creating a hearty and flavorful filling.
For 4 servings
Heat olive oil in a large skillet or frying pan over medium heat. Add the chopped yellow onion and sauté for 5-7 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
Stir in the finely chopped walnuts and cook for 2-3 minutes, stirring occasionally, until lightly toasted. This enhances their nutty flavor and texture.
Add the chili powder, ground cumin, smoked paprika, dried oregano, garlic powder, onion powder, and optional cayenne pepper to the pan. Cook for 1 minute, stirring constantly, until the spices are fragrant.
Add the cooked brown lentils, tomato paste, and vegetable broth to the skillet. Stir well to combine, ensuring the tomato paste is fully incorporated.
Bring the mixture to a gentle simmer. Using a potato masher or the back of a fork, lightly mash about half of the lentils directly in the pan. This creates a varied texture, mimicking ground meat.
Continue to simmer for 8-10 minutes, stirring occasionally, until most of the liquid has been absorbed and the mixture has thickened to a 'meaty' consistency. It should be moist but not watery.
Taste the taco 'meat' and adjust seasoning with salt and black pepper as needed. If desired, add a splash more broth if it becomes too dry, or simmer longer if it's too wet.
Serve the hot lentil and walnut taco 'meat' in warmed taco shells or tortillas with your favorite toppings like chopped cilantro, diced tomatoes, avocado, salsa, or vegan sour cream.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a deeper flavor, use homemade vegetable broth instead of store-bought. You can also add a splash of soy sauce or tamari for extra umami.
- 2If you're cooking lentils from scratch, use brown or green lentils, as they hold their shape well. Avoid red lentils, which tend to become too mushy.
- 3Adjust the spice level to your preference: increase cayenne for more heat, or reduce chili powder for a milder flavor. A packet of store-bought taco seasoning (approx. 1 oz) can be used in place of individual spices, but adjust salt accordingly.
- 4This 'meat' freezes beautifully. Store cooled leftovers in an airtight container for up to 3-4 days in the refrigerator, or up to 3 months in the freezer.
Adapt it for your goals.
Bean Boost
Add ½ cup of cooked black beans or pinto beans along with the lentils for an even heartier and more diverse texture.
Veggie PackedVeggie Packed
Stir in finely diced bell peppers, corn, or shredded carrots during the last few minutes of simmering for added nutrients and crunch.
Smoky ChipotleSmoky Chipotle
For a smoky and spicier kick, add 1-2 tablespoons of adobo sauce from a can of chipotle peppers, or finely mince one chipotle pepper and add it with the spices.
Why this is on our healthy list.
High in Plant-Based Protein
Lentils are an excellent source of plant-based protein, essential for muscle repair and growth, making this a satisfying and nutritious meal.
Rich in Fiber
Both lentils and walnuts are packed with dietary fiber, which aids digestion, promotes satiety, and helps maintain healthy blood sugar levels.
Heart-Healthy Fats
Walnuts contribute omega-3 fatty acids and other healthy fats, which are beneficial for cardiovascular health and reducing inflammation.
Frequently asked questions
Brown or green lentils are best for this recipe as they hold their shape well and provide a good 'meaty' texture. Red lentils tend to break down too much and become mushy, which isn't ideal for this application.
