Vegan Lentil Taco Meat with Walnuts
This Vegan Lentil Taco Meat with Walnuts is a high-protein, plant-based taco filling made with wholesome lentils, crunchy walnuts, and flavorful spices. It’s hearty, budget-friendly, soy-free, and perfect for tacos, wraps, burrito bowls, nachos, and easy meal prep.
Equipment
- 1 Cooking pot
- 1 cooking pan
Ingredients
- 1 cup dried green lentils (OR 3 cups precooked lentils)
- 4 cups water to cook the lentils
- ¼ cup walnuts finely chopped
- 1 medium onion finely diced
- 2 garlic cloves minced
- 3 tablespoons tomato paste
- 2 tablespoons nutritional yeast flakes
- ½ cup water
- 1 + ½ tablespoons olive oil
- 1-2 tablespoons lemon juice
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- ½ teaspoon red pepper flakes
- ½ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- ¾-1 teaspoon sea salt
Instructions
- Bring 4 cups of water and a pinch of salt to a boil, then add 1 cup of green lentils. Reduce the heat and simmer, partially covered, for 18–20 minutes, or until tender but still holding their shape. Drain well and rinse with cold water. Skip this step if using pre-cooked or canned lentils (you’ll need 3 cups cooked lentils).1 cup dried green lentils, 4 cups water
- Heat the oil in a large cooking pan over medium heat. Add the onion and cook for 5–6 minutes until softened. Add the garlic, tomato paste, and spices, and cook for 1 minute, stirring constantly.1 medium onion, 2 garlic cloves, 3 tablespoons tomato paste, 1 + ½ tablespoons olive oil, 1 teaspoon smoked paprika, 1 teaspoon ground cumin, ½ teaspoon dried oregano, ½ teaspoon red pepper flakes, ½ teaspoon garlic powder, ¼ teaspoon ground black pepper
- Deglaze the pan with ½ cup water and stir in the cooked lentils, walnuts, and salt. Lightly mash some of the lentils with a fork—this is the secret to a meaty texture, but don’t over-mash. Simmer for 5–6 minutes, until the liquid is absorbed and the mixture is thick and hearty.¼ cup walnuts, ½ cup water, ¾-1 teaspoon sea salt
- Remove from the heat and stir in the nutritional yeast and lemon juice. Taste and adjust the salt, spices, or red pepper flakes to your liking.2 tablespoons nutritional yeast flakes, 1-2 tablespoons lemon juice
- Spoon the lentil taco meat into warm tortillas and add your favorite toppings. I love serving it with avocado crema, chopped red pepper, onion, and fresh parsley.
Notes
- Lentils: Green, brown, or black lentils work best because they hold their shape while cooking. One cup of dried lentils yields about 3 cups cooked.
- Texture: For the best taco-meat texture, lightly mash only some of the lentils and leave the rest whole.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4–5 days. Reheat gently in a skillet or microwave, adding a splash of water if needed.
Nutrition
Calories: 308kcalCarbohydrates: 38gProtein: 17gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gSodium: 700mgPotassium: 772mgFiber: 18gSugar: 4gVitamin A: 536IUVitamin C: 9mgCalcium: 67mgIron: 5mg
Tried this recipe?Let us know how it was!
