Fat-Free Lentil Tacos

Lentil TacosCome closer and I’ll tell you a big, fat secret: these are quite possibly the best tacos ever. The filling’s creamy and flavorful, the whole-wheat tortillas are soft and fluffy, and the toppings– roasted red peppers and salsa– take them from simply superb to simply sublime.

But here’s the most wonderful part: these tacos are absolutely fat-free. Yep, that’s right. There’s not one drop of gooey, dripping, waist-clutching fat in this dish, and yet it’s so delicious and so filling that your tummy– after eating just one– will be sending signals to your reluctant brain that it’s quite full. But will you be able to stop eating? I can’t guarantee that.

Lentil TacosLike always I calculated the nutrition information for you and believe it or not, there are just 160 calories in each of these tacos (minus the toppings which are just veggies and therefore fat-free and very low-calorie and good for you.) There are also nearly 9 grams of protein and fiber in each taco. Now how incredible is that?

I am going to leave you with the recipe now because I have an incredibly busy Sunday afternoon ahead, but I couldn’t wait to post these for you in case you were trying to think of great recipe ideas for Cinco de Mayo. For even more Mexican deliciousness, try these tasty and low-on-guilt recipes:

Fat-Free Burrito Bowl, made with fat-free guacamole and brown rice

Mushroom and Green Pepper Quesadillas

–Or just binge on smorgasboard of vegan Mexican dishes from bloggers across the world who made these delicious dishes for Holy Cow!’s It’s a Vegan World – Mexican event.

Lentil TacosLentil taco filling


5.0 from 1 reviews
Fat-Free Lentil Tacos
Prep time
Cook time
Total time
Nutrition information includes tortilla and filling
Recipe type: Main
Cuisine: Mexican
Serves: 8
  • For lentil filling:
  • 1 cup whole brown lentils (French puy lentils would work great too). Wash and drain the lentils.
  • 1 onion, finely chopped
  • 4-6 cloves of garlic, minced
  • 2 medium tomatoes, diced
  • ½ habanero pepper, deseeded and minced (habanero is one of the spiciest peppers out there, so reduce the amount to a quarter or an eight of a pepper if you can't stand too much heat)
  • 2 tsp cumin powder
  • 2 tsp thyme, minced
  • ½ cup cilantro, minced
  • ¼ cup garlic chives, minced (optional)
  • Salt to taste
  • For the flour tortilla:
  • 1 cup whole-wheat flour (use durum flour if you can --it makes softer tortillas)
  • ½ tsp salt
  • Water
  1. Make the tortilla filling:
  2. Heat a pan over medium-high heat.
  3. Add the chopped onions to the pan with a couple of tablespoons of water and ¼ tsp of salt.
  4. Saute, stirring frequently, until the onions soften, about five minutes. If the onions dry and start to stick, add more water, a couple of tablespoons at a time.
  5. Add the minced garlic and saute another minute.
  6. Add the tomatoes, cumin powder, habanero pepper, cilantro and thyme.
  7. Stir well, cover with a lid and let it cook, stirring occasionally, until the tomatoes have broken down. This should take 7-8 minutes.
  8. Add the washed lentils and stir well to mix. Add enough water to cover the lentils.
  9. Bring the lentils to a boil, turn down the heat to a simmer, and let the lentils cooked until they are really tender but still holding their shape. Add more water, no more than ½ cup at a time, if the mixture dries up before the lentils are fully cooked. But don't add too much because you want the lentil filling to be quite dry.
  10. Once the lentils are cooked, continue to saute them on medium heat until the mixture is quite dry and there is no visible liquid.
  11. Add salt and mix well.
  12. Remove to a bowl and garnish with garlic chives.
  13. Make the tortillas:
  14. Mix the flour and salt and using enough water, knead to a stiff dough.
  15. Let the dough rest at least 30 minutes before using.
  16. To make the tortillas, divide the dough into eight pieces and roll each into a smooth ball in the palms of your hands.
  17. Roll into thin circles about 5-6 inches in diameter.
  18. Heat a cast-iron or non-stick griddle, place a tortilla on it, and cook until brown spots appear on the underside and the tortilla starts to puff up.
  19. Flip over and cook until brown spots appear on the other side.
  20. Remove to a container lined with a cloth kitchen towel and cover with another kitchen towel to keep the tortilla moist and fresh while you make the other tortilas.
  21. To serve, place the filling in the center of the tortilla, garnish with roasted red and yellow pepper and salsa, like I did, or with just about any topping you love. Avocados, just plain chopped up or as guacamole, would be perfect here. Or, ever better, try it with my fat-free guacamole. Mango salsa would be divine.
Nutrition Information
Calories: 160 Sugar: 2.1 grams Fiber: 8.7 grams Protein: 8.5 grams


Lentil TacosLentil Tacos

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  1. says

    Good one Vaishali, thanks for sharing this awesome and healthy recipe idea. I usually make a similar lentil filling to go with rice, taco seems too good. I am always on the look out for healthy recipes especially for the kids, this one is a keeper :)

  2. says

    Omg, i dont mind having this nutritious lentil tacos even for my snacks rite now, definitely a keeper recipe especially my kids will love as they love lentils very much.

  3. Kim says

    Hi Vaishali,

    I soaked the lentils for two days for sprouts but saw this recipe so I did just half the recipe. The lentils cooked much faster. I used just a few red pepper flakes since we don’t have the hanabero pepper. My husband and I love this recipe.

    Thank you

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