Description
Whip up this simple and flavorful vegan taco meat using pantry staples like lentils and quinoa. It’s a healthy, satisfying, and versatile plant-based protein perfect for tacos, bowls, and more.
Ingredients
Scale
- 1 cup dried brown or green lentils, rinsed
- 1 cup cooked quinoa (about 1/3 cup uncooked quinoa cooked in 2/3 cup water or vegetable broth)
- 1 tablespoon olive oil or other neutral oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon dried oregano
- 1/4 teaspoon salt, or to taste
- Pinch of cayenne pepper (optional, for a little heat)
- 1/2 cup vegetable broth or water
- 1 tablespoon tomato paste
- 1 teaspoon soy sauce or tamari (for gluten-free)
- 1 teaspoon apple cider vinegar
Instructions
- 1. Cook the Lentils: In a medium saucepan, combine the rinsed lentils with 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water.
- 2. Prepare the Quinoa: While the lentils are cooking, prepare your quinoa according to package directions if you haven’t already. You’ll need 1 cup of cooked quinoa.
- 3. Sauté the Aromatics: Heat the olive oil in a large skillet or pot over medium heat. Add the finely chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
- 4. Bloom the Spices: Stir in the chili powder, cumin, smoked paprika, oregano, salt, and cayenne pepper (if using). Cook for about 30 seconds, stirring constantly, until the spices are fragrant.
- 5. Add Liquids and Tomato Paste: Pour in the vegetable broth (or water) and stir to combine. Add the tomato paste, soy sauce (or tamari), and apple cider vinegar. Stir well until incorporated.
- 6. Simmer and Thicken: Add the cooked, drained lentils and the cooked quinoa to the skillet. Stir everything together. Bring the mixture to a simmer.
- 7. Cook Down: Reduce the heat to low, cover partially, and let it simmer for 10-15 minutes, stirring occasionally, until the liquid is mostly absorbed and the mixture thickens.
- 8. Taste and Adjust: Taste the vegan taco meat and adjust seasonings as needed.
Notes
Store in an airtight container in the refrigerator for up to 4-5 days. Can be frozen for up to 3 months. Reheat on the stovetop, in the microwave, or gently in the oven.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/2 cup
- Calories: 190
- Sugar: 3g
- Sodium: 250mg
- Fat: 4g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 10g