Wednesday-Smoky Lentil Tacos

Hearty, comforting and full of protein — an easy plant-based dinner the whole family can enjoy.

Serves: 4
Prep: 15 minutes
Cook: 25 minutes

Smoky Lentil Tacos

Ingredients

For the smoky lentil filling

  • 2 cups cooked brown or green lentils

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1 tbsp olive oil

  • 1 tbsp tomato paste

  • 1 tsp smoked paprika

  • 1 tsp ground cumin

  • ½ tsp chili powder

  • ½ tsp dried oregano

  • ½ cup vegetable broth

  • 1 tbsp lime juice

  • Salt & pepper to taste

For the tacos

  • 8 small corn or flour tortillas

  • 1 avocado, sliced

  • 1 cup shredded lettuce

  • ½ cup diced tomatoes

  • ¼ cup red onion, finely diced

  • Fresh cilantro

  • Lime wedges

Optional creamy topping

  • ½ cup unsweetened plant-based yogurt

  • 1 tbsp lime juice

  • Pinch of salt

Nutrition Per Serving

Using the recipe above and allowing for 2 tacos per serving:

Calories: ~475
Protein: ~19 g
Carbohydrates: ~75 g
Fat: ~14 g
Fibre: ~19 g
Sodium: ~500 mg

Nutrition information is an estimate and may vary depending on the brands and specific ingredients used.

Instructions

1. Sauté the aromatics
Heat olive oil in a large skillet over medium heat. Add the onion and cook for 3–4 minutes until softened. Add the garlic and cook for another 30 seconds.

2. Build the smoky flavour
Add tomato paste, smoked paprika, cumin, chili powder and oregano. Stir for about 30 seconds to release the spices.

3. Add the lentils
Stir in the cooked lentils and vegetable broth. Simmer for 8–10 minutes, stirring occasionally, until the mixture is hot and slightly thickened.

4. Finish the filling
Stir in the lime juice. Taste and adjust the salt, pepper or spices as desired.

5. Warm the tortillas
Warm the tortillas in a dry skillet for about 20–30 seconds per side, or wrap them in foil and warm them in the oven.

6. Build your tacos
Fill each tortilla with the smoky lentil mixture. Top with lettuce, tomato, red onion, avocado and cilantro. Add the creamy lime topping if using.

Serve with fresh lime wedges.

Print Recipe

Chef Perry’s Kitchen Notes

Helpful tips, simple swaps and a little extra guidance from my kitchen to yours.

👨‍🍳 Chef Perry’s Tips

Don't overcook the lentils. You want them tender but still holding their shape. For an extra-rich taco filling, mash about ¼ of the lentils with the back of your spoon while they simmer.

🔄 Easy Substitutions


Lentils → black beans or kidney beans
Corn tortillas → flour tortillas or lettuce cups
Avocado → guacamole
Plant yogurt → cashew cream
Lettuce → shredded cabbage

🎥 Cook With Chef Perry
Watch me make this recipe step-by-step.

Cooking video coming soon