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

I’m sharing a twist on Vegetarian Taco Recipes that swaps ground beef for lentils in a way you won’t expect.

I never thought a Vegan Recipe With Lentils could trick my partner into thinking he was eating Vegetarian Ground Beef, but thats exactly what happened. I mash cooked lentils and fluff in quinoa until the texture feels satisfyingly meaty yet still light, and the flavors somehow hit that taco vibe without anything animal.

It’s one of those Plant Slant Recipes thats quick, a little messy and totally addictive. I always stash it under my Best Vegetarian Dinner Recipes favorites and it shines as a Meat Replacement Recipes idea when you want something bold but simple.

You might get hooked, just warning you.

Why I Like this Recipe

– I love how filling it is, it actually keeps me full for hours.
– I can throw it together fast on a weeknight even when I’m wiped out, and it still tastes like I tried.
– Leftovers get better the next day so I don’t mind making extra and eating the same thing twice.
– The flavors are warm and satisfying, not boring but not overpowering either.

Ingredients

• Earthy little powerhouses, high in protein and fiber, keeps you full and satisfied.
• Light nutty grain, complete protein, it adds chew and healthy carbs to the mix.
• Sweet and savory base gives aroma, antioxidants and subtle natural sweetness.
• Concentrated umami and tang that deepens flavor, helps bind the mixture.
• Boosts savory salty depth, adds umami, choose low sodium if your worried.
• Cheesy savory boost, often fortified with B vitamins, adds richness.
• Bright acid cut wakes flavors up, gives that fresh zippy finish.
• Pungent and savory, gives warm depth and healthful compounds that taste bold.
• Fresh herb bright citrusy notes, makes the final dish pop, optional.

Ingredient Quantities

• 1 cup dried brown or green lentils (about 2 1/2 cups cooked)
• 1/2 cup dry quinoa (rinsed) (about 1 1/2 cups cooked)
• 1 medium yellow or white onion, finely chopped
• 2 to 3 garlic cloves, minced
• 1 tbsp olive oil or neutral oil
• 2 tbsp tomato paste
• 2 tbsp soy sauce or tamari
• 1/2 cup vegetable broth or water
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1 tsp sea salt (adjust to taste)
• 1/4 tsp black pepper
• 1 tbsp fresh lime juice
• 1 to 2 tbsp nutritional yeast (optional but adds savory flavor)
• 2 tbsp chopped fresh cilantro (optional)
• 1/4 tsp red pepper flakes or cayenne (optional for heat)

How to Make this

1. Rinse 1 cup dried brown or green lentils and 1/2 cup rinsed quinoa separately. Put lentils in a pot with about 3 cups water, bring to a boil then simmer 20 to 25 minutes until tender but not mushy, drain any excess. Cook the quinoa in 1 cup water: bring to a boil, cover and simmer 12 to 15 minutes, then fluff with a fork.

2. While those cook, heat 1 tbsp olive oil in a large skillet over medium heat. Add 1 medium finely chopped onion and cook 5 to 7 minutes until soft and starting to brown, then add 2 to 3 minced garlic cloves and cook 30 to 60 seconds.

3. Stir in 2 tbsp tomato paste and let it cook 1 to 2 minutes, pressing it into the pan so it darkens a bit; this wakes up the tomato flavor and avoids a raw taste.

4. Add the dry spices now: 2 tsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, 1/2 tsp dried oregano, 1 tsp sea salt and 1/4 tsp black pepper. If you want heat add 1/4 tsp red pepper flakes or cayenne. Toast the spices about 30 seconds while stirring, don’t let them burn.

5. Pour in 2 tbsp soy sauce or tamari and 1/2 cup vegetable broth or water, stir and scrape up any browned bits from the pan to make a flavorful base.

6. Add the cooked lentils and the cooked quinoa to the skillet, stir to combine. Let everything simmer together 3 to 5 minutes so the flavors meld and the liquid reduces a bit.

7. Use the back of a spoon or a potato masher to gently mash some of the lentils so you get a nice crumbly, meat like texture, but dont overdo it — you still want some whole lentils for bite.

8. Remove from heat and stir in 1 tbsp fresh lime juice, 1 to 2 tbsp nutritional yeast if using, and 2 tbsp chopped fresh cilantro if you like. Taste and adjust salt, pepper or heat as needed.

9. Serve hot in tacos, burritos, bowls or on nachos. Quick hacks: if you’re short on time use 2 1/2 cups cooked or 2 cans rinsed lentils, and pre cooked quinoa; reduce the added broth a bit because canned lentils bring moisture. Store leftovers in the fridge up to 4 days or freeze up to 3 months.

Equipment Needed

1. Medium pot (3 to 4 qt) for cooking the lentils
2. Small saucepan (1 to 2 qt) for quinoa or to reuse the same pot
3. Large skillet (10 to 12 inch), nonstick or cast iron, for sautéing and combining everything
4. Measuring cups and spoons for lentils, quinoa, oil and spices
5. Fine-mesh sieve or colander for rinsing and draining lentils and quinoa
6. Chef’s knife and cutting board for chopping onion, garlic and cilantro
7. Wooden spoon or heatproof spatula for stirring and pressing the tomato paste
8. Fork for fluffing quinoa and a potato masher or the back of a spoon to gently mash some lentils

FAQ

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

• Lentils: swap with black beans or pinto beans (1 can drained ≈ 1.5 cups cooked) or use 1 cup TVP rehydrated with 1 cup hot broth — beans give the same hearty texture, TVP gives a more “meaty” chew.
• Quinoa: replace with cooked brown rice, bulgur, or farro (use equal cooked amounts) — rice is neutral, bulgur soaks up flavors faster; if swapping uncooked grains adjust liquid/cook time.
• Tomato paste: use 1/4 cup tomato sauce or crushed tomatoes reduced until thick, or 2 tbsp ketchup in a pinch — less concentrated so simmer a bit to deepen the flavor.
• Soy sauce / Tamari: substitute coconut aminos, Liquid Aminos, or 1 tsp miso dissolved in 1 tbsp water — coconut aminos are less salty and slightly sweet, miso adds umami but cut back on added salt.

Pro Tips

1) Cook the lentils a bit firmer than you think you need, then finish them in the pan with the sauce. They’ll absorb flavor better and hold up when you mash some for that meaty crumbly texture. If you use canned lentils, drain well and pat dry so they don’t make the mixture soggy.

2) Really brown the onion and “wake up” the tomato paste before adding liquid. That little bit of caramelization gives a deep, slightly sweet backbone to the whole dish. Toast the spices briefly in the hot oil too, just until fragrant, but don’t let them burn.

3) For the best texture pulse some of the lentils/quinoa briefly in a food processor or smash them with a masher so you get both creamy binder and whole pieces for bite. Do it in two stages so you don’t overdo it and end up mushy.

4) Fix everything at the end: add lime or a splash of vinegar for brightness, adjust salt after reduction, and stir in nutritional yeast or a little miso for extra umami if it tastes flat. When reheating leftovers, add a tiny splash of broth or water to loosen things up so it doesn’t dry out.