Tasty Lentil Tacos Recipe
Tasty Lentil Tacos Recipe photo by Taste of Home
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Tasty Lentil Tacos Recipe

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"When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge," admits Michelle Thomas from Bangor, Maine. "This fun taco recipe was a huge hit with everyone."
TOTAL TIME: Prep: 10 min. Cook: 40 min.
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 40 min.
MAKES: 6 servings


  • 1 teaspoon canola oil
  • 1 medium onion, finely chopped
  • 1 garlic clove, minced
  • 1 cup dried lentils, rinsed
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 2-1/2 cups vegetable or reduced-sodium chicken broth
  • 1 cup salsa
  • 12 taco shells
  • 1-1/2 cups shredded lettuce
  • 1 cup chopped fresh tomatoes
  • 1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
  • 6 tablespoons fat-free sour cream

Nutritional Facts

2 tacos: 365 calories, 12g fat (5g saturated fat), 21mg cholesterol, 777mg sodium, 44g carbohydrate (5g sugars, 6g fiber), 19g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1 fat.


  1. In a large nonstick skillet, heat oil over medium heat; saute onion and garlic until tender. Add lentils and seasonings; cook and stir 1 minute. Stir in broth; bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 25-30 minutes.
  2. Cook, uncovered, until mixture is thickened, 6-8 minutes, stirring occasionally. Mash lentils slightly; stir in salsa and heat through. Serve in taco shells. Top with remaining ingredients. Yield: 6 servings.
Originally published as Tasty Lentil Tacos in Light & Tasty June/July 2001, p18

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.

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ooh! 246950
Reviewed Apr. 11, 2016

"Yum!!! So good!"

jeanemed 215254
Reviewed Dec. 18, 2014

"Very good"

shadowlevine 120151
Reviewed May. 5, 2014

"OMG!!! These were so yummy. I could not eat enough of tacos. Great choice!"

Dget 86900
Reviewed Apr. 14, 2014

"The taco mixture is delicious! I didn't have any salsa, so I used half a can of diced tomatoes and half a can of chopped green chilis in place of the salsa. I put mine over tortilla chips, like nachos. I made it again a few days later (to use the rest of the tomatoes and chopped green chilis)! I ate some like chili. This is a definite keeper recipe!"

ColleenTuck 79543
Reviewed Sep. 17, 2013

"Totally loved this dish!"

orangecupcake 35960
Reviewed Apr. 22, 2013

"Loved this recipe. My kids even ate it. Used red lentils and it was even tastier than any meal, and healthy too. I also used 0% Fage yogurt in place of sour cream. YUM!"

annaf27 36381
Reviewed Jul. 5, 2012

"Really tasty!"

annaf27 86988
Reviewed Jun. 7, 2012

"This recipe didn't give me the option to select stars but if it had, I would have given it 5 stars. This recipe was very flavorful and I was really glad to find a recipe that was so tasty for lentils. I added some minced cilantro into mine & some red pepper flakes to give a little extra kick."

housebunny715 78618
Reviewed Apr. 30, 2012

"These tacos are amazing! I don't think we'll ever use beef for tacos again!"

kskonberg 54296
Reviewed Feb. 10, 2012

"I love this recipe because it's easy, inexpensive, and is a great meat substitute. You can make tacos, burritos, or taco salad with the lentil mixture. Also, it freezes really well!"

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