Этот Мясо для тако из чечевицы is your perfect meat replacement recipe for a plant-based taco night! It takes всего 15 минуты to make a batch of this vegan lentil taco meat, and it’s also gluten-free and packed with plant-based iron.
I love making simple and healthy plant-based lunches that you can make quickly and easily at home with simple wholesome ingredients and still deliver all the flavors you want. So when we want to taste the flavors of Мексиканская еда, I either make my lovely Софриты, Веганские энчилады, or this taco meat. Lentil tacos are healthy tacos made with plant-based ingredients.
The traditional meat is replaced with вареная чечевица for a meat-like taste and texture. The tortillas can be either classic wheat tortillas or lentil tortillas, Это high-protein wholesome lunch or dinner that brings a lot of nutrients and can be made in under 15 minutes!
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Мясо для тако из чечевицы
Ингредиенты:
- 2 чайные ложки Оливковое масло
- ½ Желтый лук - нарезанных
- 1 ¼ чашку Cooked Brown Lentils - equivalent 1 can 15 oz, rinsed, drained
- 1 ¼ чашку Цветная капуста с рисом - свежий или замороженный, см. примечание, чтобы приготовить самостоятельно*
- 1 чайной ложки Тмин
- 1 чайной ложки Salt
- ½ чайной ложки Чесночный порошок
- ½ чайной ложки Паприка
- ½ чайной ложки орегано
- ¼ чайной ложки Порошок чили
- ¼ чашку Овощной бульон
- 3-4 столовые ложки Vegan Worcestershire Sauce - or 1 tablespoon of tamari sauce
- ½ чашку Томатная паста
инструкции
- In a large skillet or Dutch oven, heat the olive oil and stir fry the onion until fragrant – about 1 minute.
- Stir in cooked, drained, canned brown lentils and cauliflower rice and stir fry for 1 minute.
- Stir in spices: cumin, garlic powder, paprika, oregano, salt chili powder.
- Stir in tomato paste, vegetable broth, and vegan Worcestershire sauce.
- Reduce the heat and simmer for 5-6 minutes until the mixture thickens. The longer you cook the lentils, the thicker and dryer the sauce. For a smoother sauce, stop the heat after 3-4 minutes of cooking.
- Serve hot in my рецепт веганских безглютеновых лепешек and follow my vegan, lentil taco recipe for filling tips!
Заметки
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Питание
Ингредиенты и замены
All you need to make lentil taco meat are:
- Cooked Lentils – Use canned brown lentils. This is the faster way to make this recipe. Of course, you can also use raw brown lentils or raw green lentils, soak them overnight and cook following the packaging instructions. But this is time-consuming, and the nutrition properties will be pretty similar. So if you are hungry for a healthy dinner, use canned lentils!
- Оливковое масло – I always use locally-sourced extra-virgin olive oil for the best taste.
- Лук – Yellow or red onions work fine.
- Цветная капуста с рисом – I used frozen ready-made cauliflower rice. You can also use a fresh head of cauliflower and pulse it in your food processor with the S-blade attachment to make your own. Another option is to make lentil walnut taco meat and replace cauliflower with finely chopped walnuts.
- Веганский вустерширский соус or tamari sauce.
- Томатная паста – Use classic tomato paste or whole canned tomatoes.
- Овощной бульон – or water.
- Специи – Cumin, Salt, Paprika, Oregano, Chili powder, Garlic powder
How To Make Lentil Taco Meat
Lentil taco meat is the easiest, healthy meat replacement recipe you can whip at home in less than 15 minutes. It’s also very cheap to make and perfect for anyone who starts a vegan diet and looks for a tasty, filling protein meal.
In a large frying pan, heat olive oil under medium heat. Stir fry onion until fragrant and golden.
Add the and cauliflower rice – fresh or frozen and the spices and stir fry for 2 minutes until fragrant.
Then, stir in the cooked, drained canned lentils and tomato paste.
Finally, pour the vegetable stock and vegan Worcestershire sauce. Reduce heat, and simmer for about 5 minutes, occasionally stirring until the mixture thickens.
Советы Карин по выпечке
- For a meatier texture, pulse the cooked lentils in a food processor a few times before adding them to the skillet.
- Toast the spices in the pan for 30 seconds before adding the lentils to enhance their flavor.
- Use fire-roasted diced tomatoes instead of tomato paste for a smokier flavor profile.
- For a spicier version, add a diced jalapeño or chipotle pepper in adobo sauce.
- Выжать свежий сок лайма over the mixture just before serving to boost the flavors.
- For a protein boost, add textured vegetable protein (TVP) along with the lentils.
- Make a large batch and freeze portions for quick future meals.
- Add a tablespoon of cocoa powder for a funky touch or richness, similar to traditional mole sauces.
- For a fresher taste, stir in some finely chopped cilantro at the end of cooking.
- If the mixture becomes too dry, add a splash of vegetable broth or tomato sauce to reach desired consistency.
- Experiment with different types of mushrooms instead of or in addition to cauliflower rice for added umami flavor.
- For a smoky flavor without adding heat, incorporate a teaspoon of smoked paprika.
- Let the mixture sit for 5-10 minutes after cooking to allow flavors to meld and excess liquid to absorb.
- Use leftover lentil taco meat in burritos, on nachos, or as a topping for baked potatoes.
Using Lentils As A Meat Substitute
You can use this taco lentil recipe as a meat substitute for any Mexican dish like:
- Taco Salad – like my Веганский салат с тако
- Vegan tacos or burritos – this makes a delicious, flavorsome taco filling to fill into my coconut flour taco shell recipe or paleo tortillas for burritos.
- Quesadillas – or Веганские энчилады
- Со мной Куколки
- On the side of my Веганский кукурузный хлеб
But also to replace meat in vegan lasagna, spaghetti, or to stuff a spaghetti squash recipe.
Assembling Lentil Tacos
Once you have prepared the lentil taco meat and made my Lentil Taco Recipe, Лепешки из киноа, 2-Ingredient Lentil Wrapsили мой Лепешки из нутовой муки, prepare the vegetables. Dice some avocados into small cubes, slice some fresh bell pepper and wash a bunch of fresh cilantro.
Lay a few tablespoons of lentil meat on the tortilla, add diced avocado and bell pepper slices, and pour a few teaspoons of coconut yogurt on top. Lay a few strands of cilantro and fold the wrap!
Инструкции по хранению
Lentil taco meat can be stored for up to 5 days in an airtight container in the fridge. You can also freeze the mixture and thaw them the day before using it in any recipe.
Часто задаваемые вопросы (FAQ)
To make lentil taco meat, you must use cooked lentils. It can be:
– Cooked Green Lentils
– Cooked Brown Lentils
– Red Split Lentils – It’s not my favorite choice because precooked red lentils often turn mushy if cooked for too long in a sauce.
You can cook raw green or brown lentils on a stovetop or slow cooker.
As a general rule, you need 3 cups of water or vegetable stock per cup of dry lentils.
Place the raw lentils into a large saucepan, and cover with cold liquid.
Bring to a boil, cover tightly, and reduce heat. Simmer until the lentils are tender – depending on lentil varieties, it can take between 15 to 20 minutes.
Red split lentils cook way faster – more around 8-10 minutes.
Lentil is very much comparable to meat when it comes to iron:
– 1 cup of cooked lentils has 6.6 mg of iron.
– 1 cup of cooked ground beef has 6.5 mg of iron.
However, iron from animal sources is made of 40% heme iron and 60 % non-heme iron, compared to plants that are made of 100% of non-heme iron.
Исследования have shown that non-heme iron is not as readily absorbed as heme iron. So while lentils are great sources of plant-based iron on a vegan diet, it is not as well absorbed as meat iron.
Since lentils are 100% made of non-heme iron, you have to eat a larger amount of cooked lentils than cooked beef to reach the same level of iron intake.
Кроме того, чтобы улучшить всасывание железа, it’s important to pair lentils with vitamin-C-rich food, like tomato sauce or orange juice.
You can absolutely replace meat with lentils in most meat-based recipes.
It has a similar texture to ground meat, and when seasoned with the right spices, it tastes like beef.
You can replace cauliflower rice with many other options.
Some people are sensitive to cauliflower, so below, I listed some IBS-friendly replacements for cauliflower. Choose from one of those:
– Измельченные грецкие орехи
– Семена подсолнечника
– Приготовленная киноа – quinoa is a complete растительный белок and a great addition to lentil taco meat to boost the protein profile of the recipe.
– Вареный коричневый рис
– Конопляные сердца
If you are after a spicier recipe, try my Веганские тако биррия.
More Vegan Meat Recipes
Below I listed my favorite homemade vegan meat alternative recipes:
This is a great recipe and meat alternative. None of us missed the meat at all! Thank you!
Спасибо !
I used this in a shepherd pie.
My husband loved it and it’s because of the taco flavouring.
I used a whole onion and used chili sauce instead of tomato paste.
So easy to put together.
Так вкусно.
Спасибо!
Спасибо за прекрасный отзыв!
can you suggest what could be substituted for tomato paste for those of us sensitive to tomatoes? would really love to try this recipe if there is a substitute
I am sorry to hear that. The tomato pasta act as a binder and add a lightly acid taste too. Maybe another veggie puree like pure canned pumpkin puree, or blended roasted red pepper, will bind the same way.
If I’m replacing the cauliflower rice with nuts is it the same amount?
Would that not increase the fat content?
That will be too much nuts, I think. It’s great to add up to 1/2 cup walnuts more will be too oily. I would rather add more lentils, or add soy texture proteins, or broccoli rice.
I love this recipe. Made it in November 2024 and had lost the recipe.
So glad I found it again.
This is so good and really taste like meat.
Thank you so much for your great recipes.
I am glad you find the recipe again! Thanks for making my recipe.
Wow, I made this tonight and it was really good. I was surprised my husband liked it too. And he is a meat eater.Thank you for the recipe. I will definitely make it again.
That’s amazing! I am so happy to read your comment. Thanks for bringing my recipe to your dinner table.
I like this but will definitely reduce the amount of tomato paste by a half next time.
Вкусно!
This is a fantastic recipie! Always looking for options that are actually tasty and vegan. I will definitely make again! ❤️
Why add vegan Worcestershire sauce? Would it impact flavor that much without it?
It has a umami flavor, the flavor that mimic meat, the recipe is delicious without, but even more delicious with.