This savory and smoky taco filling combines lentils and walnuts for a textured, protein-packed plant-based alternative. With bold spices and a hint of smokiness, it’s perfect for tacos, bowls, or lettuce wraps, making it an easy, healthy, and satisfying meal.
- Total Time: 25 minutes
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Servings: 4
Contents
Ingredients
For the Taco Filling:
- 1 cup (200 g) cooked green or brown lentils
- ¾ cup (90 g) walnuts, finely chopped or pulsed in a food processor
- 1 tbsp olive oil
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 1 tsp smoked paprika
- 1 tsp cumin
- ½ tsp chili powder
- ½ tsp oregano
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ cup (60 ml) vegetable broth or water
- 1 tbsp coconut aminos or tamari (for umami)
- Juice of ½ lime
For Serving:
- Grain-free taco shells or lettuce cups
- ½ avocado, sliced
- ¼ cup diced tomatoes
- 1 tbsp fresh cilantro, chopped
- Lime wedges
Optional Additions:
- ¼ tsp cayenne (for extra spice)
- ½ tsp chipotle powder (for smokiness)
- ¼ cup diced bell pepper (for crunch)
Substitutions:
- Nut-free: Use sunflower seeds instead of walnuts.
- Extra protein: Add cooked quinoa or hemp seeds.
- No lentils? Use mashed chickpeas or black beans.
Step-by-Step Instructions
- Prepare the Base:
- Heat olive oil in a pan over medium heat.
- Add onion and garlic, sautéing for 2–3 minutes until softened.
- Cook the Filling:
- Add lentils, walnuts, smoked paprika, cumin, chili powder, oregano, salt, and black pepper.
- Stir to coat evenly, then pour in vegetable broth and coconut aminos.
- Cook for 5–7 minutes, stirring occasionally, until the mixture thickens.
- Finish with Lime Juice:
- Remove from heat and stir in lime juice for brightness.
- Assemble & Serve:
- Spoon the mixture into taco shells or lettuce cups.
- Top with avocado, tomatoes, and fresh cilantro.
- Serve with lime wedges on the side.
Nutritional Information (Per Serving – Filling Only)
- Calories: 250
- Protein: 10 g
- Fats: 12 g
- Carbohydrates: 24 g
- Fiber: 7 g
- Sugar: 2 g
Vitamins & Benefits
- Lentils: High in plant-based protein and fiber.
- Walnuts: Rich in healthy fats and omega-3s.
- Spices: Anti-inflammatory and metabolism-boosting.
Did you know? Lentils have been cultivated for over 9,000 years and are one of the most sustainable protein sources available!
Storage Tips
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze in portions for up to 2 months.
- Reheating: Warm in a skillet with a splash of broth for best texture.
FAQ
❓ Can I make this ahead of time?
✔️ Yes! The flavors develop even more when stored overnight.
❓ What can I serve with this filling?
✔️ Try cauliflower rice, grain-free tortillas, or stuffed bell peppers.
❓ How do I make this oil-free?
✔️ Sauté using vegetable broth instead of oil.
