Tacos are a beloved dish in many cuisines, offering endless possibilities for creative fillings. For a flavorful vegetarian option, these mushroom and lentil tacos are hard to beat.
Packed with protein and bursting with flavor, the spiced mushroom and lentil filling is hearty and satisfying, making it a great alternative to traditional meat-based tacos.
This recipe walks you through how to make these delicious tacos, from preparing the filling to assembling the final dish. Let’s get started!
Ingredients
Here’s what you’ll need to make these mushroom and lentil tacos:
- 1 cup dried brown or green lentils
- 2 cups vegetable broth (or water)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 8 ounces (about 2 1/2 cups) cremini or button mushrooms, chopped
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground oregano
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
- Salt and pepper, to taste
- 8 small corn or flour tortillas
- 1 avocado, sliced
- 1/2 cup salsa (store-bought or homemade)
- 1/4 cup fresh cilantro, chopped
- 1 lime, cut into wedges
- Optional toppings: shredded lettuce, diced tomatoes, sour cream, cheese
Preparing the Lentils
Begin by cooking the lentils, which will form the base of the taco filling.
Rinse the lentils: Place 1 cup of dried lentils in a fine mesh strainer and rinse them under cold water. Rinsing removes any dust or debris and helps improve the texture.
Cook the lentils: In a medium saucepan, combine the rinsed lentils with 2 cups of vegetable broth (or water). Bring the mixture to a boil over medium-high heat.
Once it starts boiling, reduce the heat to low, cover the pot, and let the lentils simmer for 20–25 minutes, or until they are tender but not mushy. If the lentils absorb all the liquid before they are fully cooked, add a bit more water as needed.
Drain the lentils: Once cooked, drain any excess liquid from the lentils and set them aside. They should be tender and hold their shape, ready to absorb the flavors of the taco seasoning.
Preparing the Mushroom Filling
While the lentils are cooking, you can start preparing the mushroom filling.
Sauté the onion and garlic: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the finely chopped onion and cook for about 4–5 minutes, or until the onion is soft and translucent.
Stir occasionally to prevent burning. Next, add the minced garlic and sauté for another 1–2 minutes until fragrant.
Cook the mushrooms: Add the chopped mushrooms to the skillet with the onions and garlic. Cook for about 5–7 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown. Cooking the mushrooms until they are nicely browned is essential for developing a rich, savory flavor.
Add the spices: Once the mushrooms are browned, reduce the heat to low and stir in the ground cumin, chili powder, smoked paprika, ground coriander, ground oregano, and cayenne pepper (if using). Stir well to coat the mushrooms evenly with the spices. Let the spices cook for 1–2 minutes to bring out their flavors, making sure to stir frequently.
Combine the lentils: Add the cooked lentils to the skillet with the spiced mushroom mixture. Stir everything together until the lentils are evenly coated with the spices and well-mixed with the mushrooms. Season the mixture with salt and pepper to taste. Let it cook for another 3–4 minutes to allow the flavors to meld together. If the mixture seems dry, you can add a splash of vegetable broth or water to keep it moist.
Warming the Tortillas
To ensure the best taco experience, warm your tortillas before serving.
Warm in a skillet: Heat a dry skillet over medium heat. Once hot, place one tortilla in the skillet and warm it for about 30 seconds on each side, or until soft and pliable. Repeat with the remaining tortillas. Keep the warmed tortillas wrapped in a clean kitchen towel to keep them soft and warm.
Alternatively, use the oven: If you prefer, you can wrap a stack of tortillas in aluminum foil and warm them in a preheated 350°F (175°C) oven for about 10 minutes.
Assembling the Tacos
Now that your filling and tortillas are ready, it’s time to assemble the tacos.
Fill the tortillas: Take a warmed tortilla and spoon a generous amount of the mushroom and lentil mixture into the center. Be careful not to overfill, as this can make the taco difficult to eat.
Add the toppings: Top the filling with a few slices of avocado, a spoonful of salsa, and a sprinkle of fresh cilantro. Feel free to add any optional toppings you like, such as shredded lettuce, diced tomatoes, sour cream, or cheese.
The combination of creamy avocado and tangy salsa pairs perfectly with the hearty filling, adding both texture and flavor.
Serve with lime: Serve the tacos immediately, accompanied by lime wedges for squeezing over the top. The fresh lime juice adds a burst of brightness that enhances all the other flavors.
Tips and Variations
Customize the spice level: If you prefer a milder filling, reduce or omit the cayenne pepper. For those who enjoy extra heat, consider adding a chopped jalapeño to the mushroom mixture or using a spicier salsa.
Try different mushrooms: While cremini or button mushrooms work well in this recipe, you can also experiment with other varieties like shiitake or portobello for a different flavor profile.
Add some crunch: For added texture, sprinkle some crushed tortilla chips or roasted pepitas (pumpkin seeds) on top of the tacos just before serving.
Make it vegan: This recipe is naturally vegan if you skip the cheese and sour cream. However, if you’re looking for a cheesy flavor, consider adding a sprinkle of nutritional yeast to the filling or using a vegan cheese alternative.
Meal prep: The mushroom and lentil filling can be made ahead of time and stored in the refrigerator for up to 4 days. Reheat it gently on the stove or in the microwave before assembling the tacos. This makes it a convenient option for quick weeknight meals.
Nutritional Information
These mushroom and lentil tacos are a nutritional powerhouse, packed with plant-based protein, fiber, and essential nutrients. Lentils are an excellent source of protein and iron, making them a great meat substitute in vegetarian dishes.
Mushrooms provide a good dose of vitamins B and D, while the avocado adds healthy fats and potassium. Overall, these tacos are a well-balanced, nutrient-dense meal that doesn’t compromise on flavor.
Serving Suggestions
Mushroom and lentil tacos are incredibly versatile and pair well with a variety of side dishes. Here are a few ideas:
- Mexican-style rice: Serve the tacos with a side of Mexican-style rice for a more substantial meal.
- Black beans: A side of black beans seasoned with cumin and garlic is a great way to boost the protein content even further.
- Grilled corn: Grilled corn on the cob, seasoned with chili powder and lime, makes a delicious accompaniment.
- Simple salad: A crisp green salad with a zesty lime vinaigrette can balance the richness of the tacos.
Conclusion
Mushroom and lentil tacos are a delicious and nutritious option for anyone looking to enjoy a satisfying, meat-free meal. The combination of spiced mushrooms and lentils creates a hearty filling that pairs perfectly with the creamy avocado and fresh salsa.
With simple ingredients and easy preparation, this recipe is perfect for a quick weeknight dinner or a fun weekend meal with friends. Give these tacos a try, and they’re sure to become a new favorite in your kitchen!
