Craving tacos but want a seriously satisfying, plant-powered filling? You’ve found it! This recipe combines hearty lentils and protein-rich tofu for a ‘meaty’ texture that will win over everyone at the table. It’s incredibly simple to make, perfect for a busy weeknight, and a fantastic way to pack more plants into your diet. Get ready for your new favorite taco night!
Ingredients
• for Lentil Tofu Tacos
• 1⁄2 cup / 120 ml water
• 1⁄4 cup / 50 g dry lentils, rinsed and drained
• 1⁄4 cup / 40 g chopped onion
• 8 taco shells
• 1 8-ounce can / 227 g tomato sauce
• 5 teaspoons / 1/2 of a 1.125-ounce envelope taco seasoning mix
• 8 ounces / 227 g firm or extra-firm tofu, drained and finely chopped
• 1 1⁄2 cups / 90 g shredded lettuce
• 1 medium tomato, chopped
• 1⁄2 cup / 56 g shredded cheddar cheese
• 1⁄2 cup / 120 g salsa (optional)
Instructions
1. In a medium saucepan, combine the water, rinsed lentils, and chopped onion. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25 to 30 minutes, or until the lentils are tender and all the liquid has been absorbed.
2. While the lentils cook, heat the taco shells according to the package directions.
3. Stir the tomato sauce and taco seasoning mix into the cooked lentil mixture. Bring to a boil, then reduce the heat and simmer, uncovered, for 5 minutes to allow the flavors to meld.
4. Gently stir in the finely chopped tofu and continue to heat until everything is warmed through.
5. Spoon the lentil and tofu mixture evenly into the warm taco shells. Top with shredded lettuce, chopped tomato, and shredded cheese. Serve immediately with salsa, if desired.
6. Variation: Bulgur Tacos
7. Prepare as above, but increase the water to 3⁄4 cup / 180 ml and substitute 1⁄4 cup / 45 g bulgur for the lentils. Simmer the water, bulgur, and onion, covered, for about 15 minutes or until the bulgur is tender and the liquid is absorbed. Proceed with step 2.
8. Variation: Vegetable Tacos
9. Prepare the lentil tacos as directed above. When you add the tomato sauce and taco seasoning in step 3, also stir in 1 cup / 150 g frozen whole kernel corn and 3⁄4 cup / 80 g shredded carrot. Increase the number of taco shells to 12.
Nutritional Information
• PER SERVING (Lentil Tofu Taco): 148 cal., 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carb., 3 g fiber, 7 g pro.
• PER SERVING (Bulgur Taco): 143 calories, 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carb., 2 g fiber, 6 g pro.
• PER SERVING (Vegetable Taco): 133 calories, 6 g total fat (2 g sat. fat), 5 mg cholesterol, 326 mg sodium, 17 g carb., 3 g fiber, 6 g pro.
Pro Tips
• For the best texture, press your firm or extra-firm tofu for at least 15 minutes before chopping to remove excess water.
• Boost the flavor by adding a squeeze of fresh lime juice and a handful of chopped cilantro to the lentil mixture just before serving.
• The lentil-tofu filling is perfect for meal prep! Store it in an airtight container in the refrigerator for up to 4 days.
• Don’t be shy with toppings! Try adding sliced avocado, pickled red onions, jalapeños, or a dollop of dairy-free sour cream.
FAQ
Q: How do I get the best ‘meaty’ texture for this taco filling
A: The key to a great ‘meaty’ texture is using firm or extra-firm tofu and pressing it for at least 15 minutes before chopping. This removes excess water, allowing the tofu to crumble and brown perfectly, mimicking the texture of ground meat when combined with the tender lentils.
Q: Can I make these lentil tofu tacos vegan
A: Absolutely! To make this recipe completely vegan, simply substitute the shredded cheddar cheese with your favorite dairy-free cheese alternative or omit it. For extra creaminess, top your tacos with sliced avocado or a dollop of plant-based sour cream.
Q: Is this vegetarian taco filling good for meal prep
A: Yes, this lentil and tofu filling is fantastic for meal prep. You can prepare the filling ahead of time and store it in an airtight container in the refrigerator for up to 4 days. Simply reheat it in a saucepan or microwave before assembling your tacos for a quick weeknight dinner.
Q: What kind of lentils work best for this recipe
A: Brown or green lentils are the best choice for this recipe. They hold their shape well after cooking, providing a hearty and satisfying texture that complements the finely chopped tofu. We do not recommend using red lentils, as they tend to become mushy when cooked.
