Budget-Friendly Lentil Street Tacos

A flavorful, low-cost taco recipe packed with plant-based protein and fiber

These lentil tacos are one of those meals that prove budget-friendly food can still be satisfying and full of flavor. Lentils are a great source of plant-based protein and fiber, which help make these tacos more filling and satisfying. They also provide nutrients like iron, folate, and potassium, while the vegetables and fresh toppings add even more fiber, vitamins, and minerals.

Load these tacos up with cabbage, avocado, tomatoes, salsa, cilantro, or whatever you have on hand. They're easy to customize, come together quickly, and make a great inexpensive lunch or weeknight dinner.

Yield: 8 street tacos

Total time: 20 minutes

Ingredients:

Lentil Taco Filling

• 1 (15-oz) can lentils, drained and rinsed ($1.00)

• 1 Tbsp oil ($0.10)

• 1/4 c yellow onion, diced ($0.07)

• 1½ tsp cumin ($0.15)

• ¾ tsp chili powder ($0.08)

• 1 tsp smoked paprika ($0.10)

• ½ tsp oregano ($0.04)

• ½ tsp garlic powder ($0.04)

• ¼ tsp salt ($0.01)

• ¼ tsp black pepper ($0.02)

• ¼ tsp red pepper flakes, optional ($0.03)

• ⅓ cup water or low-sodium vegetable broth ($0.20)

• 1 Tbsp Worcestershire sauce ($0.10)

• 2 Tbsp tomato paste ($0.20)

• Taco shells ($2.00)

Optional toppings:

• Shredded cabbage or lettuce ($0.15)

• Diced avocado ($0.25)

• Fresh cilantro ($0.10)

• Diced tomato ($0.20)

• Salsa or pico de gallo ($0.15)

• Sliced jalapeño ($0.05)

• Fresh lime wedges ($0.10)

• Crumbled queso fresco or shredded Mexican cheese ($0.25)

• Pickled red onions ($0.10)

Total cost: ~$0.52 per taco (+ toppings)

Directions:

1. Heat the oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes, until softened.

2. Add the seasonings. Stir in the cumin, smoked paprika, oregano, garlic powder, chili powder, salt, black pepper, and red pepper flakes. Cook for about 30 seconds, until fragrant.

3. Add the tomato paste, Worcestershire sauce, lentils, and vegetable broth. Stir well to combine.

4. Reduce heat to medium-low and cook for 4-5 minutes, stirring occasionally, until the mixture is heated through and the liquid has mostly cooked off. For a more taco-meat-like texture, gently mash some of the lentils with the back of a spoon.

   

5. Assemble. Spoon the lentil filling into warm tortillas. Add your favorite taco toppings such as shredded cabbage, avocado, salsa, cilantro, or fresh lime. Enjoy!

Recipe Notes:

You can also skip all of the individual seasonings and use pre-mixed taco seasoning instead!