Ingredients
Scale
Here’s what you’ll need to create this vibrant and satisfying Lentil Veggie Taco Bowl. The ingredients are broken down into components for clarity:
For the Savory Lentil Taco “Meat”:
- 1 tbsp Olive Oil or Avocado Oil: Used for sautéing the aromatics, forming the flavor base.
- 1 medium Yellow Onion (about 1 cup chopped): Provides a sweet and savory foundation. Finely chopped ensures it blends well.
- 2–3 cloves Garlic (minced): Adds pungent depth and classic taco flavor. Don’t skimp!
- 1 cup Brown or Green Lentils (rinsed): The star protein! Choose brown or green as they hold their shape well after cooking, unlike red lentils which turn mushy. Rinsing removes any debris.
- 2 ½ cups Vegetable Broth or Water: The cooking liquid for the lentils. Broth adds more flavor than water.
- 1 (15 oz) can Diced Tomatoes (undrained): Adds moisture, acidity, and chunkiness to the lentil mixture. Fire-roasted tomatoes offer extra smoky depth.
- 2–3 tbsp Taco Seasoning (Homemade or Store-Bought): The key spice blend. Use your favorite, or make your own for custom heat and flavor (typically includes chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, pepper, cayenne).
- ½ tsp Smoked Paprika (Optional): Enhances the smoky, savory flavor profile.
- Salt and Black Pepper to taste: Essential for balancing and enhancing all the flavors. Adjust at the end of cooking.
For the Bowl Base (Choose one or mix):
- 2 cups Cooked Brown Rice: A hearty, fiber-rich whole grain base.
- 2 cups Cooked Quinoa: A complete protein, gluten-free option with a slightly nutty flavor.
- 4 cups Chopped Romaine Lettuce or Mixed Greens: For a lighter, salad-style bowl base.
For the Fresh Veggie Toppings (Use generously!):
- 1 cup Corn Kernels (fresh, frozen thawed, or canned drained): Adds bursts of sweetness and texture.
- 1 Bell Pepper (any color, chopped): Provides crunch and sweetness. Red, yellow, or orange offer vibrant color.
- 1 cup Cherry Tomatoes (halved or quartered): Juicy bursts of freshness and acidity.
- ½ Red Onion (thinly sliced or finely chopped): Adds a sharp, pungent bite (soak in cold water for 5 minutes to mellow the flavor if desired).
- 1 Avocado (diced or sliced): Creamy texture and healthy fats. A must-have for many!
- Fresh Cilantro (chopped): Bright, herbaceous finishing touch.
- Lime Wedges: For squeezing over the finished bowl, adding essential brightness and acidity.
Optional Creamy/Cheesy Toppings:
- Shredded Cheddar or Monterey Jack Cheese (or Vegan Cheese): Melty, savory goodness.
- Sour Cream or Plain Greek Yogurt (or Vegan Sour Cream/Yogurt): Adds a cool, tangy counterpoint.
- Salsa (mild, medium, or hot): Essential taco flavor – choose your favorite kind! Pico de gallo works beautifully too.
- Pickled Jalapeños: For those who like an extra kick of heat and tang.
- Crushed Tortilla Chips: Adds a satisfying crunch right before serving.
Instructions
Follow these steps to assemble your delicious Lentil Veggie Taco Bowls:
- Prepare the Lentil Taco “Meat”:
- Heat the olive oil in a large saucepan or Dutch oven over medium heat.
- Add the chopped yellow onion and sauté for 5-7 minutes, or until softened and translucent, stirring occasionally.
- Add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.
- Stir in the rinsed brown or green lentils, vegetable broth (or water), undrained diced tomatoes, taco seasoning, and optional smoked paprika.
- Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let it simmer gently.
- Cook for 30-40 minutes, or until the lentils are tender but not mushy, and most of the liquid has been absorbed. Stir occasionally to prevent sticking, adding a splash more broth or water if it becomes too dry before the lentils are cooked.
- Once cooked, taste the lentil mixture and season generously with salt and black pepper to your preference. If it seems too wet, uncover and simmer for a few more minutes to allow excess liquid to evaporate. If too dry, add a touch more broth or water. The consistency should be similar to saucy ground taco meat.
- Prepare Your Base:
- While the lentils are simmering, cook your chosen base according to package directions (brown rice or quinoa). Keep warm until ready to serve.
- If using lettuce or greens, simply wash, chop, and set aside.
- Prepare the Toppings:
- Wash and chop all your fresh vegetables: bell pepper, cherry tomatoes, red onion, cilantro.
- Dice or slice the avocado. Squeeze a little lime juice over it to prevent browning if prepping slightly ahead.
- Drain and rinse canned corn if using. Thaw frozen corn.
- Prepare any other desired toppings like shredding cheese, getting out the salsa and sour cream, and cutting lime wedges.
- Assemble the Taco Bowls:
- Start by adding a generous layer of your chosen base (rice, quinoa, or greens) to each bowl.
- Top the base with a hearty scoop (or two!) of the warm lentil taco “meat.”
- Now, let everyone customize! Arrange the fresh veggie toppings around or on top of the lentils – corn, bell peppers, cherry tomatoes, red onion.
- Add creamy elements like diced avocado, a dollop of sour cream/Greek yogurt (or vegan alternative), and/or shredded cheese (or vegan shreds).
- Spoon on your favorite salsa.
- Garnish generously with fresh chopped cilantro.
- Add a sprinkle of crushed tortilla chips for crunch if desired.
- Serve immediately with lime wedges on the side for squeezing over the top.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fiber: 20g
- Protein: 25g