Vegan High Protein Lentil Walnut Tacos
Today, I’m bringing you a recipe that’s been my go-to for Taco Tuesdays, potlucks, and even those random days when I just want something bursting with flavor.
Picture this: a hearty, plant-based taco filling that’s full of protein, crunch, and smoky spices—sounds pretty amazing, right? Enter my Vegan High Protein Lentil Walnut Tacos. Let me tell you, these tacos have truly changed the game for me!
I remember the first time I tried a vegan taco recipe years ago. I was experimenting, throwing ingredients into a pan, hoping for the best (like many of my early plant-based adventures).
That’s when I discovered the power of combining lentils with chopped walnuts—the meaty texture and savory flavor felt like the perfect answer to my taco dreams. And the best part? They’re so easy to make, and packed with the protein I need to keep me energized.
These tacos are also so versatile—whether you’re hosting a casual get-together or just want a quick dinner, they’re an absolute crowd-pleaser. Grab your tortillas and let’s get cooking!
Ingredients (Serves 4)
Taco Filling
- 1 cup cooked lentils (brown or green)
- ¾ cup walnuts, finely chopped
- 1 tablespoon olive oil (or avocado oil)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt & pepper to taste
- 2 tablespoons tomato paste
- ¼ cup water or vegetable broth
Optional Substitutions
- Lentils: You can use canned lentils for convenience. Just rinse and drain them well.
- Walnuts: Swap for sunflower seeds if you prefer a nut-free version.
- Tomato paste: You can use salsa for a bit of extra spice and flavor.
Step-by-Step Instructions
Step 1: Prep the Ingredients
Grab all the ingredients and have them ready to go—it makes cooking so much easier when everything is within reach!
Step 2: Sauté the Onions and Garlic
- Heat a large skillet over medium heat and add the olive oil.
- Add diced onions and sauté for 3-4 minutes until translucent. Add the minced garlic and cook for an additional minute.
Step 3: Add Lentils and Walnuts
- Add the cooked lentils and finely chopped walnuts to the skillet. Stir well to combine.
- Add the smoked paprika, cumin, chili powder, salt, and pepper.
Step 4: Bring in the Tomato Paste
- Stir in the tomato paste and water (or vegetable broth). Allow everything to cook together for about 5 minutes, letting the flavors meld.
Step 5: Assemble the Tacos
- Warm up your favorite tortillas and fill them with the lentil-walnut mixture.
- Top with your favorite extras: shredded lettuce, salsa, avocado, or vegan cheese.
Cooking Tips
- Texture Tip: If you love a little extra crunch, roast the chopped walnuts before adding them to the skillet.
- Flavor Boost: Add a dash of soy sauce or tamari to the filling for a richer umami flavor.
Storage Tips
- Store leftover filling in an airtight container in the refrigerator for up to 4 days.
- To freeze: Allow the filling to cool completely, then transfer to a freezer-safe container. It will keep well for up to 3 months. Reheat gently on the stovetop with a splash of water.
Customization Ideas
- Spicy Kick: Add chopped jalapeños to the filling or sprinkle on top.
- Fresh Twist: Add fresh cilantro and a squeeze of lime for a burst of freshness.
- Taco Bowls: Not in the mood for tortillas? Use the filling to make a taco bowl with quinoa, avocado, and shredded veggies.
Serving Suggestions
- Serve with a side of Mexican-style rice or a simple chopped salad.
- These tacos also pair beautifully with a mango salsa for a touch of sweetness.
Nutritional Info
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 320 |
| Protein | 14g |
| Fat | 17g |
| Carbohydrates | 29g |
| Fiber | 9g |
Pro Tips
- Make-Ahead Friendly: You can prepare the filling ahead of time and simply reheat before serving—perfect for meal prep.
- Tortilla Warmer: Wrap tortillas in a damp paper towel and microwave for 30 seconds to keep them soft and pliable.
FAQs
Can I use a different kind of nut or seed?
Absolutely! Sunflower seeds or pecans work well if you’re looking for a different flavor or need a nut-free option.
How do I make these oil-free?
Skip the oil and use a bit of water or vegetable broth to sauté the onions and garlic. Works like a charm!
Happy cooking,
Julia
