• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
My Quiet Kitchen
  • Recipes
  • First time here?
  • About
  • Subscribe
menu icon
go to homepage
  • Recipes
  • First time here?
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • First time here?
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home >> Recipes >> Vegan Main Dishes

    Lentil Taco Meat (Stovetop or Instant Pot)

    Updated Oct 19, 2022 by Lori · This post contains affiliate links.

    1.2K shares
    • Share!
    Jump to Recipe
    2-photo pin for Pinterest
    image to save on Pinterest

    Lentil taco meat is a healthy, flavorful, and satisfying meatless option for tacos, burritos, bowls, and so much more. Perfectly seasoned and easy to prepare in an Instant Pot or on the stovetop. Ready in no time! This recipe is whole-food plant-based (WFPB), gluten-free, and soy-free.

    three lentil tacos with guacamole, vegan cheese, and tomatoes.

    We're really enjoying this lentil taco meat lately. Don't get me wrong, I still LOVE this Soy Curl Taco Meat when I have soy curls on hand, but it's also nice to switch things up. Lentils are an affordable, nutritious way to do that.

    If you have an Instant Pot or other pressure cooker, you'll love how easy this recipe is. It's a dump-and-start recipe, for sure.

    And preparing the lentils on the stovetop is pretty darn easy, too!

    Jump to:
    • Ingredient Notes
    • How To Make Lentil Taco Meat
    • Ways to Use Lentil Taco Meat
    • FAQs
    • Recommended Recipes
    • 📖 Recipe
    • 💬 Comments

    Ingredient Notes

    Labeled photo of ingredients needed to make lentil taco meat.
    • Lentils - feel free to use brown, green or black lentils for this recipe. Avoid red and yellow lentils since they will be too mushy.
    • Onion - any variety you have on hand will do.
    • Garlic - 2 large cloves gives the lentils great flavor without being too garlicky. Garlic powder also works if that's what you have on hand. About ¾ teaspoon is perfect.
    • Jalapeño - with the seeds removed jalapeños don't add much spicy heat, but feel free to omit the pepper if you're not a fan. Or if you LOVE jalapeño, use two!
    • Chili powder - this refers to the blend commonly found in grocery stores, not a specific chili pepper.
    • Walnuts, optional (not pictured) - for slightly richer and more filling lentil taco meat I like to add ground walnuts, but if you avoid nuts or need a very low fat dish, feel free to omit. For a nut-free addition sunflower seeds are a great option.
    ingredients inside Instant Pot.

    How To Make Lentil Taco Meat

    There are two easy ways to cook this lentil taco meat.

    In an Instant Pot:

    1. Combine all ingredients in the Instant Pot and stir. Lock on the lid, set to sealing, and cook at high pressure for 8 to 9 minutes.
    2. If including ground walnuts, pulse them in a food processor while the lentils are cooking.
    3. Quick release the pressure, and carefully remove the lid. Strain away any excess liquid left in the pot (there shouldn't be much). Stir in the ground walnuts. Let stand for a few minutes, and serve.

    On the stovetop:

    1. Sauté the onion and jalapeño for about 5 minutes. Add the garlic and spices, and cook for another minute, stirring frequently.
    2. Add the lentils, water, and salt, and bring to boil.
    3. Reduce heat to a simmer, and cook until the lentils are tender, about 20 minutes.
    4. While the lentils cook, process walnuts into a finely ground texture (if using). Once the lentils are done, strain away excess liquid. Stir in the ground walnuts, and let stand for a few minutes before serving.
    lentils seasoned with onion, jalapeño, and taco seasoning in a sauce pan.

    Ways to Use Lentil Taco Meat

    I'm perfectly happy with a simple bowl of rice and lentil taco meat with fresh toppings like lettuce, lime, and pico de gallo or salsa. But of course it's great for so many other dishes, too... like tacos, obviously.

    You can also add lentil taco meat to pizzas, flatbreads, and salads.

    Spread a layer of lentils inside Oil-Free Quesadillas.

    Pile them on nachos, and use them for these Easy Baked Taquitos.

    FAQs

    Can I use pre-cooked lentils?

    Definitely. Follow the stovetop instructions and skip the water. Add the lentils when adding the spices, and cook until the lentils are heated through. If the lentils are already salted be sure to reduce or omit the salt, to taste.

    How long does it keep?

    Store leftover lentils in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in the microwave.

    Can I freeze lentil taco meat?

    Yes. Once it's completely cool, transfer to an airtight container and freeze for up to 2 months. Thaw overnight in the refrigerator and reheat as described above.

    three lentil tacos on a large baking sheet.

    I hope you enjoy this healthy lentil taco meat. If you try the recipe comment below to let everyone know. Hearing from you makes my day, and your feedback helps others find recipes they'll love!

    Recommended Recipes

    • 6 large taquitos stacked on a platter
      Easy Baked Vegan Taquitos
    • crumbled almond cheese on a platter
      Vegan Queso Fresco (crumble-style cheese)
    • Overhead view of vegan TVP tacos on a white platter.
      Vegan TVP Tacos
    • overhead photo of vegan cashew queso in a white dish.
      Easy Vegan Queso

    📖 Recipe

    close up of lentil tacos dressed with guacamole and cheese.

    Lentil Taco Meat (Stovetop or Instant Pot)

    Author: Lori Rasmussen, My Quiet Kitchen
    Healthy, delcious, and satisfying lentil taco meat is easy to make in an Instant Pot or on the stovetop. Perfect for tacos, bowls, salads, and nachos!
    Servings: 6 servings
    4.84 from 6 votes
    Print Recipe Pin Recipe
    Prep Time: 10 mins
    Cook Time: 20 mins
    Total Time: 30 mins

    Equipment

    • 6-quart instant pot
    • large saute pan
    • food processor

    Ingredients 

    • 1 small onion, chopped
    • 1 large jalapeno, stem and seeds removed, diced - Include the seeds if you like it spicy.
    • 2 cloves garlic, minced - Or a scant ½ tsp garlic powder.
    • 2 teaspoons chili powder
    • 1 teaspoon cumin
    • 1 teaspoon dried oregano
    • ½ teaspoon smoked paprika
    • ½ teaspoon black pepper
    • 1 cup dry brown lentils, sorted, rinsed and drained - Sub green lentils, if desired.
    • 2 ¼ cups water for Instant Pot or 3 ¼ cups water for stovetop method
    • 1 teaspoon fine sea salt
    • ½ cup raw walnut halves, optional - Omit or sub ⅓ cup raw sunflower seeds for nut-free option.
    Prevent your screen from going dark

    Instructions
     

    Instant Pot Instructions:

    • Combine all ingredients EXCEPT walnuts in a 6 quart Instant Pot. Lock on the lid, set to sealing, and cook at high pressure for 8 minutes. The pot will take about 10 minutes to come to pressure. 
    • If including the walnuts, while the lentils cook, pulse walnuts in a food processor until the texture of crumbs. Set aside.
    • When the Instant Pot beeps at the end of the 8 minutes, carefully quick release the pressure. Once it's safe to do so, remove the lid. Strain away any excess liquid left in the pot (there shouldn't be much). Stir in the ground walnuts. Let stand for a few minutes, and serve.

    Stovetop Instructions:

    • Preheat a soup pot or large saute pan over medium heat. Saute the onion and jalapeño for about 5 minutes or until softened. Add the garlic and spices, and cook for about 30 seconds, stirring constantly.
    • Add the lentils, 3 ¼ cups water, and salt, and bring to boil. Reduce heat to a gentle simmer, and cook uncovered until tender, about 20 minutes.
    • If including the walnuts, while the lentils cook pulse walnuts in a food processor until the texture of crumbs. Set aside.
    • When the lentils are done, strain away excess liquid. Stir in the ground walnuts, and let stand for a few minutes before serving.

    Notes

    Serving
    See post above for serving suggestions. This lentil taco meat is a versatile addition to so many dishes. Pair with your favorite toppings like lettuce, pico de gallo, salsa, vegan sour cream, vegan cheese, guacamole, creamy dressings and sauces, and cilantro.
    Storage and Freezing
    Store lentil taco meat in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in the microwave. 
    Lentil taco meat is freezer-friendly for up to 2 months. Thaw in the refrigerator overnight before reheating.
    *Nutrition estimate includes the optional walnuts.

    Estimated Nutrition (per serving)

    Calories: 140kcalCarbohydrates: 21gProtein: 8gFat: 5gFiber: 6g

    Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used. We calculate this information using the online calculator cronometer.com.

    Tried the recipe?I love hearing from you! Share your feedback below!

    More Vegan Entrees

    • freshly air fried soy curls inside air fryer basket.
      Air Fryer Soy Curls
    • a vegan egg salad sandwich on a cutting board.
      Vegan "Egg" Salad
    • a pot full of thick and meaty vegan chili.
      The BEST Vegan Chili
    • a large saute pan filled with white wine pasta sauce, freshly cooked pasta, and peas.
      White Wine Pasta Sauce
    1.2K shares
    • Share!

    Reader Interactions

    Comments

      Share Feedback Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Becky H.

      January 20, 2023 at 8:56 pm

      I made these tonight for family game night, and my adult kids devoured them. These are simply scrumptious! I doubled the recipe so we'd have plenty and cooked it on the stove. I can't recommend these highly enough! Great recipe!

      Reply
    2. Jessica

      February 02, 2022 at 9:09 pm

      This was absolutely delicious! Made in the instant pot and added more garlic and red pepper!

      Reply
    3. Lori

      September 16, 2021 at 9:33 am

      Absolutely love this dish. Flavorful, easy and so many ways to serve it. Husband enjoyed it too!

      Reply
    4. Susan

      June 27, 2021 at 3:35 pm

      Thanks for this great recipe. I love that I can use the instantpot too!
      Would it be ok to freeze this do you think?

      Reply
      • Lori

        June 27, 2021 at 4:14 pm

        Hi Susan,
        Definitely. I find that lentils freeze very well. As with any food, just make sure they are well protected from air. They should be fine in the freezer for at least a couple of months. Glad you enjoy the recipe!

        Reply
    5. Grace

      June 17, 2021 at 10:35 am

      this looks amazing. I try and avoid nuts and seeds due to the oils. What would be a good substitute?

      thanks

      Grace

      Reply
      • Lori

        June 17, 2021 at 11:09 am

        Hi Grace,
        That ingredient is totally optional, so you can simply leave it out. Enjoy!

        Reply

    Primary Sidebar

    Lori Rasmussen, Owner/Creator

    Hi, I'm Lori. Welcome to My Quiet Kitchen where I share easy vegan recipes with a healthier twist. Many are special diet-friendly or easily adapted. I also have a passion for veganizing classic desserts, and sometimes even those get a healthy-ish makeover.

    Learn more about me →

    Spring Favorites

    • Italian green bean salad with tomatoes in a serving bowl.
      Italian Green Bean Salad
    • a serving spoon scooping up golden yellow pineapple stuffing from a white square baking dish.
      Vegan Pineapple Stuffing
    • creamy corn pudding in a white baking dish.
      Easy Vegan Corn Pudding
    • cooked radishes on a white plate garnished with lemon and parsley
      Air Fryer Radishes
    • top of seitan turkey roast showing texture of skin and shred
      Vegan Turkey Roast
    • overhead of roast and veggies on a platter
      Seitan Roast (Instant Pot Option)
    • bright and airy photo of creamy vegan pudding.
      Easy Vegan Banana Pudding (No-Cook)
    • whole 3-layer cake decorated with pink vegan frosting and strawberries on top
      Vegan Strawberry Cake

    Popular Recipes

    • overhead view of crimped unbaked crust in a pie plate
      Vegan Gluten-Free Pie Crust (Easy & Oil Free)
    • hand holding a waffle cone filled with 3 scoops of vegan ice cream.
      Vegan Oat Milk Ice Cream (No Coconut)
    • different tahini dressing variations with ingredients on marble background.
      Tahini Salad Dressing 5 Ways
    • close up of herb salad dressing in a small glass jar on a gray stipe napkin.
      Oil-Free Italian Salad Dressing
    • a stack of 4 vegan oil-free banana brownies
      Healthy Vegan Banana Brownies
    • baked stuffed mushrooms on a baking sheet.
      Easy Vegan Stuffed Mushrooms
    • close up of oat flour vegan mug cake in a cute smily face mug.
      Healthy Oatmeal Mug Cake
    • a stack of healthy protein cookies on parchment paper.
      Vegan Protein Cookies

    Footer

    ↑ back to top

    About

    About
    Privacy Policy
    Accessibility

    Newsletter

    Sign Up for free recipes by email!

    Contact/Follow

    Facebook
    Pinterest
    Instagram
    Contact Us

    Copyright © 2022 My Quiet Kitchen