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Tasty Lentil Vegetarian Taco Salad


Yes! You can enjoy the great taste of a taco even though you’re a vegetarian. In fact, since Latino diet consists mostly of grains, legumes and vegetables, it can be argued that it’s more healthy  than most (saving the Mediterranean diet, of course!).  Just try this easy to create veggie taco salad for lunch or dinner, which uses lentils instead of ground beef (thanks!).  This is a delicious meal loaded with 38% of our daily recommended amount of vitamins A and C, and other important minerals including magnesium, iron and potassium.

Ingredients & Method

For the lentils:

  • 2 Tablespoons olive oil, divided
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 cup lentils, cooked and drained
  • 1 Teaspoon chile powder
  • ½ Teaspoon ground cumin
  • ½ Teaspoon salt
  • ¼ Teaspoon cayenne

For the salad:

  • 4 taco salad shells
  • 1 Cup refried beans, heated
  • 1 small head green leaf lettuce, chopped
  • 1 large tomato, chopped
  • 1 medium avocado, chopped
  • 1 Cup shredded cheddar cheese
  • ½ Cup sour cream
  • Hot sauce, to taste

Heat 1 tablespoon of olive oil in a skillet over medium high heat.  Add onion and garlic and cook until beginning to brown, about 8 minutes.  Add lentils, chile powder, cumin, salt, and cayenne pepper, and stir to combine well.  Add remaining oil, and allow to cook an additional 5 minutes. Remove from heat.

To assemble the salads, spread the bottom of each taco salad shell with a thick layer of refried beans. Distribute lettuce among the shells, and top with a big spoonful of lentils.  Cover with tomato and avocado, and sprinkle with cheese.  Top with a dollop of sour cream and a few shakes of hot sauce.

Note:  This recipe is for a larger tacos. Above image is served individually.

Courtesy of our friends at

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