Lentil Tacos


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Serving Size: 2 tacos


  • 1 tablespoon oil (canola or vegetable)
  • 1 onion, diced
  • 2 cloves garlic, diced
  • 1 cup dried lentils
  • 1/2 package (1.25 ounces) of 40% less sodium taco seasoning
  • 3 cups water
  • 12 corn tortillas
  • 1 cup salsa
  • 1 cup cheddar cheese, shredded
  • 2 cups lettuce, shredded


  1. Heat the oil in a skillet over medium high heat. Add the onion and garlic and cook for 4–6 minutes or until they become soft and fragrant. Stir several times during cooking.
  2. Add the lentils and seasoning. Stir so that the seasoning is mixed in.
  3. Slowly add the water and bring to a boil. Reduce heat to medium low and cover. Cook for about 30 minutes or until the lentils are tender.
  4. Uncover and cook for 5 minutes more until the mixture has thickened and the liquid is absorbed. Mash slightly with a fork.
  5. Heat corn tortillas according to package directions.
  6. Spread 1/4 cup lentil mixture onto each tortilla.
  7. Serve with salsa, cheese, and lettuce.


Spread the cooked lentil mixture onto a pan or large plate to make a party dip. Then layer on the salsa, cheese, and lettuce. Serve with baked tortilla chips.

Substitute 1/4 teaspoon garlic powder for 2 cloves garlic.

Nutrition Facts

6 Servings Per Recipe
Serving Size: 2 tacos

Amount Per Serving

Calories 350

% Daily Value*
Total Fat 11g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 20mg
Sodium 480mg
Total Carbohydrates 51g
Dietary Fiber 8g
Total Sugars 4g
Includes 0g Added Sugars
Protein 16g

Vitamin D 0mcg
Calcium 264mg
Iron 4mg
Potassium 421mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently available for the recipe. We will be updating the information shortly.