I used a surprising pantry staple to create an easy vegan taco filling that replaces ground beef and belongs among my favorite Vegetarian Taco Recipes.

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I love a filling that looks and behaves like real taco meat but doesn’t come from an animal. This Easy Vegan Taco Meat made with lentils and quinoa is one of those cheats that fooled my meat eating friends.

I call it more of a Vegetarian Ground Beef alternative because texture and spice cling to it so well. If you’re into a Vegan Recipe With Lentils this one surprises you with depth and a tiny bit of crunch from the quinoa, and its fast enough for weeknight dinners yet stubbornly satisfying.

Try it and wonder how it tastes so meaty.

Ingredients

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Lentils: Packed with protein and fiber, give meaty texture and keep you full.
Quinoa: Complete plant protein, add slight nuttiness and fluffy bite to balance lentils.
Olive oil: Healthy fats that carry spices and gives a silky mouthfeel.
Onion: Sweetness and savory depth when browned helps build rich base flavors.
Garlic: Pungent aromatics; little goes a long way to boost savory notes.
Tomato paste: Concentrated umami and slight tang deepens color and tomato taste.
Spices: Chili, cumin and smoked paprika add heat smokiness and warm earthiness.
Soy sauce: Salty umami boost helps mimic meaty savoriness and rounds flavors.
Lime juice: Brightens and lifts the whole mix with a clean citrus zip.

Ingredient Quantities

1 cup dried brown or green lentils, rinsed (either’s fine, don’t overthink it)

1/2 cup dry quinoa, rinsed

2 tablespoons olive oil

1 medium yellow onion, finely chopped

3 cloves garlic, minced

2 tablespoons tomato paste

1 tablespoon soy sauce or tamari

1 teaspoon maple syrup or brown sugar (optional)

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon dried oregano

1 1/2 to 2 cups vegetable broth or water

1/2 teaspoon fine sea salt

1/4 teaspoon black pepper

1 tablespoon fresh lime juice (optional)

How to Make this

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1. Rinse 1 cup brown or green lentils and 1/2 cup quinoa in a fine mesh, drain well so nothing’s gritty.

2. Heat 2 tablespoons olive oil in a large skillet over medium heat. Add 1 finely chopped yellow onion and cook till soft and starting to brown, about 5 to 7 minutes.

3. Add 3 minced garlic cloves and cook 30 to 45 seconds until fragrant, don’t burn it.

4. Stir in 2 tablespoons tomato paste, 1 tablespoon soy sauce or tamari, and 1 teaspoon maple syrup or brown sugar if you want a touch of sweetness. Cook 1 to 2 minutes to deepen the flavor.

5. Add 2 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon dried oregano, 1/2 teaspoon fine sea salt and 1/4 teaspoon black pepper. Toast the spices with the paste for about 30 seconds while stirring.

6. Pour in the rinsed lentils and quinoa and add 1 1/2 cups vegetable broth or water. Bring to a boil, then reduce to low, cover and simmer gently for 20 to 25 minutes until the lentils are tender and the quinoa is cooked. If it looks dry before they’re done, add up to 1/2 cup more liquid.

7. Remove the lid and cook a few minutes more if you want it drier. Use the back of a spoon to mash some of the mixture for a meatier crumble, or for a more uniform texture pulse half of it briefly in a food processor then mix back in.

8. Taste and adjust seasoning with more soy sauce, salt, pepper or a splash of maple syrup if needed. Stir in 1 tablespoon fresh lime juice if using for brightness.

9. Serve hot in tortillas, over rice or salad, or let cool and freeze in portions. Reheat gently with a splash of water or broth so it doesn’t dry out.

Equipment Needed

1. Fine mesh sieve for rinsing and draining the lentils and quinoa
2. Measuring cups and spoons (1 cup, 1/2 cup, tbsp, tsp)
3. Large heavy skillet with a lid for cooking and simmering
4. Wooden spoon or sturdy spatula for stirring and to mash a bit
5. Chef’s knife and cutting board for the onion and garlic
6. Liquid measuring cup for the broth or water
7. Small food processor or a potato masher for pulsing/mashing the mix
8. Airtight containers or freezer bags for cooling and storing portions

FAQ

Q: Can I use canned lentils instead of dried?

A: Yes. Use about 2 1/2 to 3 cups drained canned lentils (roughly two 15 oz cans). Reduce the cooking liquid and just warm them with the spices so they dont go mushy.

Q: I need it gluten free or soy free, what can I swap for soy sauce?

A: Use tamari for gluten free, or coconut aminos if you need soy free. Both give salty umami flavor, just taste and adjust.

Q: How do I get a meatier texture?

A: Sear the onion well, toast the spices, then pulse half the cooked mix once in a food processor. You can also stir in finely chopped toasted walnuts for extra chew.

Q: Can I make this spicier or milder?

A: Totally. Add cayenne, chipotle powder or hot sauce to increase heat. For milder, cut back the chili powder and add a little extra smoked paprika for flavor without the burn.

Q: Can I freeze leftovers and how long will they keep?

A: Yes. Cool, portion into airtight containers or freezer bags, freeze up to 3 months. Thaw in fridge overnight and reheat with a splash of water or broth.

Q: Can I use red lentils or other grains instead of quinoa?

A: I wouldnt use red lentils, they get mushy. Brown or green are best. You can swap quinoa for cooked bulgur, farro or rice but adjust liquid and cooking time accordingly.

Easy Vegan Taco Meat (Made With Lentils And Quinoa!) Recipe Substitutions and Variations

Lentils: Swap for 1 1/2 cups cooked black or pinto beans (similar heft), or about 1 to 1 1/4 cups TVP rehydrated with ~1 cup broth for a meatier bite, or 2 cups finely chopped cremini mushrooms, sautéed till browned for a lighter, umami-rich version. You might need to tweak salt and cook time.
Quinoa: Swap for 1 cup cooked brown rice or 3/4 cup bulgur for a chewier texture, or 1/2 cup quick oats to help bind and stretch the mix. adjust liquid and cooking time if you swap dry grains.
Tomato paste: Swap for 1/4 cup canned tomato sauce or crushed tomatoes, simmer a few minutes to reduce, or 2 tablespoons ketchup in a pinch (it’s sweeter so cut back on maple syrup).
Soy sauce/tamari: Swap for equal coconut aminos (lower sodium and sweeter), or 1 tablespoon miso dissolved in 1 tablespoon water for a deep savory punch. Taste and reduce added salt if needed.

Pro Tips

1. Cook the tomato paste and spices until they darken a little, it makes a huge flavor jump, dont rush it or the final mix will taste flat.
2. Watch the liquid early on, quinoa turns mushy way faster than lentils, so if it looks like too much water at 12 to 15 minutes, lift the lid and let some steam off or simply add less next time.
3. For a meatier crumble mash half with the back of a spoon and pulse the other half in short bursts, 8 to 10 quick pulses usually does it, dont overprocess unless you want baby food.
4. Cool fully before freezing in portion sizes, reheat gently with a splash of broth or water and finish with lime or a little soy to wake the flavors back up.

Easy Vegan Taco Meat (Made With Lentils And Quinoa!) Recipe

Recipe by Bob Jones

0.0 from 0 votes

I used a surprising pantry staple to create an easy vegan taco filling that replaces ground beef and belongs among my favorite Vegetarian Taco Recipes.

Servings

servings

Calories

346

kcal

Equipment: 1. Fine mesh sieve for rinsing and draining the lentils and quinoa
2. Measuring cups and spoons (1 cup, 1/2 cup, tbsp, tsp)
3. Large heavy skillet with a lid for cooking and simmering
4. Wooden spoon or sturdy spatula for stirring and to mash a bit
5. Chef’s knife and cutting board for the onion and garlic
6. Liquid measuring cup for the broth or water
7. Small food processor or a potato masher for pulsing/mashing the mix
8. Airtight containers or freezer bags for cooling and storing portions

Ingredients

1 cup dried brown or green lentils, rinsed (either's fine, don't overthink it)
1/2 cup dry quinoa, rinsed
2 tablespoons olive oil
1 medium yellow onion, finely chopped
3 cloves garlic, minced
2 tablespoons tomato paste
1 tablespoon soy sauce or tamari
1 teaspoon maple syrup or brown sugar (optional)
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1 1/2 to 2 cups vegetable broth or water
1/2 teaspoon fine sea salt
1/4 teaspoon black pepper
1 tablespoon fresh lime juice (optional)

Directions

Rinse 1 cup brown or green lentils and 1/2 cup quinoa in a fine mesh, drain well so nothing's gritty.
Heat 2 tablespoons olive oil in a large skillet over medium heat. Add 1 finely chopped yellow onion and cook till soft and starting to brown, about 5 to 7 minutes.
Add 3 minced garlic cloves and cook 30 to 45 seconds until fragrant, don't burn it.
Stir in 2 tablespoons tomato paste, 1 tablespoon soy sauce or tamari, and 1 teaspoon maple syrup or brown sugar if you want a touch of sweetness. Cook 1 to 2 minutes to deepen the flavor.
Add 2 teaspoons chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, 1/2 teaspoon dried oregano, 1/2 teaspoon fine sea salt and 1/4 teaspoon black pepper. Toast the spices with the paste for about 30 seconds while stirring.
Pour in the rinsed lentils and quinoa and add 1 1/2 cups vegetable broth or water. Bring to a boil, then reduce to low, cover and simmer gently for 20 to 25 minutes until the lentils are tender and the quinoa is cooked. If it looks dry before they’re done, add up to 1/2 cup more liquid.
Remove the lid and cook a few minutes more if you want it drier. Use the back of a spoon to mash some of the mixture for a meatier crumble, or for a more uniform texture pulse half of it briefly in a food processor then mix back in.
Taste and adjust seasoning with more soy sauce, salt, pepper or a splash of maple syrup if needed. Stir in 1 tablespoon fresh lime juice if using for brightness.
Serve hot in tortillas, over rice or salad, or let cool and freeze in portions. Reheat gently with a splash of water or broth so it doesn't dry out.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.