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Lentil Tacos

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raw vegan gluten-free Lentil Tacos displayed in a taco holder

~ raw, vegan, gluten-free, nut-free ~

I believe that every dish of food we plate should be as nutrient-packed as it is tasty.  Raw Lentil Tacos serves up both requirements.  I used sprouted lentils which are exploding with incredible health benefits such as; abundant source of protein, an excellent source of dietary soluble fiber, and they are alkaline-forming in the body.

Sunflower seeds provide mono-unsaturated oleic acid which helps to lower the “bad cholesterol” and increases the “good cholesterol” in the blood.  Sunflower seeds along with the portobello mushrooms are packed with calcium, iron, manganese, zinc, magnesium, selenium, and copper.

Adding in all the beautiful fresh veggies, then tie it all together with the warming fiesta flavors of the taco seasoning…. and well shoot, these tacos make for an excellent meal that is packed full of nutrients and flavor.

For taco shells, I turned to simplicity… butter leaf lettuce.  You do have options though.  If you want something a bit more fancy, try my Sun-dried Tomato Corn Wraps.

I also have a few other sides that would pair wonderfully with these Lentil Tacos such as; Chili Corn CrackersNacho Chili “Cheese”Corn ChipsRefried Beans (unfried-beanless-recipe), or if you don’t want to make the taco “meat” from lentils, you can make my other taco “meat” recipe that uses walnuts.   So many wonderful options.

raw vegan gluten-free Lentil Taco meat served in a cast iron skilletIngredients:

Taco lentil “meat”: yields 2 cups

Taco sauce:

Taco fillings:


Lentil “meat”:

  1. Sprout the lentils to enhance their nutritional value.
  2. Place the sunflower seeds in the food processor, fitted with the “S” blade, and pulse a few times to break them down just a bit.
  3. Wash and dry the mushrooms.  Remove the stems and discard.  Place the mushrooms and lentils in the food processor and pulse about 4 times to break them down.
  4. Add the onion and taco seasoning.  Pulse everything together.  Be careful not to over-process and turn it into a mash.
  5. Heating option ~  place the lentil “meat” into a wide-mouthed container that fits inside of the dehydrator.  Warm at 115 degrees until it reaches the desired warmth.   The “meat” will darken in a bit over time; this is normal and just fine.
  6. Store in the fridge up to 3 days.

Taco sauce:

  1. Follow the directions and then place the sauce in a squeeze bottle.  This is a wonderful way to drizzle it on the tacos.

Taco fillings:

  1. Slice everything into strips.
  2. Select all the large pieces of butter leaf lettuce to use as taco shells, build the taco with layers of goodness and enjoy!
  3. I used my taco shell mold (similar one to mine) as a taco holder for dinner.  It was so perfect!  Each slot held two tacos, so I was able to load up 6 tacos and serve them.

preparing the fresh veggies to add to the raw vegan gluten-free Lentil Tacos


using bibbed lettuce for the raw vegan gluten-free Lentil Tacos


a close up of raw vegan gluten-free Lentil Tacos


a close up of raw vegan gluten-free Lentil Tacos in a taco shell holder


27 thoughts on “Lentil Tacos

  1. Laurie says:

    Morning Amie Sue!

    I was wondering, with your raw chef knowledge, is there anything you could recommend to replace the mushrooms?

    The only mushrooms I’ve seen here are either canned (YUK!) and dried, other than the ones I see in pastures and I’m not risking that.

    Also, you know of stuffed buns – meat and or veggies wrapped in bread dough and baked – do you think it possible to replicate this in raw?

    Thanks much!

    • amie-sue says:

      Good morning Laurie,

      I am to agree… canned mushrooms, eek. For this recipe you can always use soaked walnuts. Mushrooms are used to replace the meat in raw recipes due to their earthy and grounding flavor. If you don’t want to use walnuts, how about some diced zucchini with a splash of tamari (or equivalent)? Tarmari offers up that meaty taste as well. But don’t use too much, add a little and taste test. The taco seasoning will hide flavors too so the Tarmari might not be needed. Even a little miso. Tofu (not raw and I don’t eat it myself) but I couldn’t remember if you did… so just throwing that out there.

      I hope this gave you a few ideas. Keep me posted. Have a blessed day, amie sue

      • Laurie says:

        Buenos días AMie Sue!

        Thanks so much for the many suggestions!! These are doable for me, except the tofu. If I asked for that here, they’d for sure look at me as if I had lost my mind. And besides the fact of the scary things I’m learning about the greatest percentage of soybeans grown being GMO, I think I can do without.

        • amie-sue says:

          Your welcome Laurie,

          I only threw tofu out there just in case… I never know. :) I don’t eat it myself but I hope the other options help you out. I hope that you are having a terrific day.. because I am and darn-it, I don’t want to be alone. lol hugs, amie sue

  2. evye says:

    Did you pulse the sprouted lentils with the sunflower seeds? You didn’t say when to add them.

  3. toncheva svetlana says:

    Thank you very much, I live here in France and i don t know anyone on raw food. i haven t any experience, but i strive on raw. I was made this without sauce a week ago/without mushrooms and avo/. To know that someone in the world has the same ideas gives a lot of force and moral support. IAM NOT ALONE. THANK Y.

    • amie-sue says:

      Your welcome Toncheva… I know how hard it is to be in a situation where you don’t have many like-minded people to share the same passions with. But you have me and those here on the site to support you. Please keep in touch and many blessings, amie sue

  4. toncheva svetlana says:

    thank you

  5. Debbie says:

    This site is great. Finally a chef I wish I had in my home teaching me how to do things. Thank You

    • amie-sue says:

      Awe, that is just the sweetest thing Debbie. Thank you so much! I am always here for you so consider me a part of your kitchen. hehe amie sue

  6. Kim says:

    I made the lentil taco meat for dinner the other night. It was fantastic!

    • amie-sue says:

      Thank you Kim for not only making the recipe but for letting me know how it went. I always love to hear. Have a wonderful weekend! amie sue

  7. linda says:

    Hi Amie,

    Is there anything that I can use in place of mushrooms,I do not eat them, that will give me the same texture.
    Thank you

    • amie-sue says:

      Hello Linda,

      Texture wise, firm but rip avocado or perhaps zucchini, but taste wise it will be very different. Mushrooms give the recipe that “meaty” and earthy flavor that makes it a great animal protein replacement. amie sue

  8. Sereba says:

    I wannatry this “meat”!!!
    ‘Cause i have problems with sprouts, i have a germinator but i dislike the taste of the sprouts…but u wash them sooooo many times that i don’t!!!!!
    I’m just using sprouts deydrated and than processed in flour…but i wanna try your way!!!!
    Let’s give a new chance to lentils sprouts!!!!
    I’ll make u know ;)
    Thanks again for all your beloved recipe, it’s time i don’twrite you but i always read you.

    • amie-sue says:

      Your welcome Sereba… its worth trying, you might just end up loving them. That is what I will be praying for, hehe Keep me posted. amie sue

  9. Daryl says:

    I made this tonight. It was absolutely delicious! I love the texture of the mushrooms and sprouts. And the sauce. In fact everything. I made mine in cos lettuce leaves. Thank you for sharing the recipe.

    • amie-sue says:

      Glad to hear that you enjoyed the recipe Daryl. I appreciate that you shared this with me. I always love hearing what others think. Have a blessed and wonderful weekend, amie sue

  10. cjan7 says:

    You have won my raw food heart AGAIN!! Another Spanish dish.. My mouth is already watering… Thank you from my heart, hugs, jan

  11. HEALTHY GRANNY says:

    Once you sprout the lentils, do you just use the whole sprouted lentil?

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