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This Instant Pot Lentil Taco Salad is an easy vegetarian dinner. Cook the lentils in the Instant Pot and serve over lettuce with all your favorite toppings.
*Originally published 1/2018. Updated 2/2024*
Hi friends-
If you’re a taco lover, you’ve gotta try this Instant Pot Lentil Taco Salad. This recipe is vegan and perfect if you’re looking to add more plant-based meals to your rotation.
When people ask me for ways to ease into meatless meals, one of the first swaps I recommend is lentils for ground meat. Lentils are quick and easy to cook and don’t have much flavor so they easily take on the flavors of whatever you’re cooking. They’re also similar in size and texture to ground meat. Here’s How To Cook Lentils in case you want to make this recipe on the stovetop.
Best Lentil Recipes
If you’re looking for more ways to use lentils, try these:
- 15+ Easy Red Lentil Recipes
- 20+ Healthy Green Lentil Recipes
- Vegan Red Lentil Curry
- Instant Pot Vegetarian Lasagna Soup
- Lentil Banana Muffins
- Red Lentil Pancakes
If you’re just not quite ready to switch to fully vegetarian meals, you can start by replacing half of the ground meat in recipes with lentils as you adjust.
How To Make Lentil Tacos in the Instant Pot
To make this recipe in the Instant Pot, you first use the saute function. Add your onions, garlic, jalapeno, carrots and spices and saute for a few minutes.
Add lentils and broth and cook for 6 minutes. After the pressure releases naturally for 10 minutes, release the rest of the pressure and drain any remaining liquid. Mash the lentils a few times, then stir in some walnuts for added texture if you want to.
Use your lentil taco meat for tacos or taco salad with your favorite toppings.
If you don’t have carrots or don’t want to use them, mushrooms work well also!
How To Make Lentil Taco Meat on the Stove Top
This recipe can easily be made on the stovetop as well, you just need to cook your lentils separately.
Follow these directions to cook the lentils.
In a large saute pan, saute the onion, jalapeno, garlic, carrots and spices for 5-7 minutes. Stir in 2 cups cooked lentils. Mix well and mash a few times, then add walnuts if using them!
If you’re looking for more lentil taco-inspired recipes, try:
Vegetarian Lentil Taco Salad Recipe
Here’s how you make it:
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Vegan Lentil Taco Salad
This Instant Pot Lentil Taco Salad is an easy vegan dinner. Lentils make a great substitute for ground meat if you’re looking to transition to more plant-based meals.
- Prep Time: 5 min
- Cook Time: 20 min
- Total Time: 25 minutes
- Yield: serves 4
Ingredients
- 1 Tbsp oil
- 2/3 cup onion, finely diced
- 1 jalapeno, minced (optional)
- 3 cloves garlic, minced
- 1 cup carrots (shredded, then chopped) *
- 2 tsp chili powder
- 2 tsp cumin
- 1 tsp paprika
- 1 tsp salt
- 1 cup green lentils (uncooked)
- 1.75 cups vegetable broth
- 2/3 cup walnuts, chopped (optional)
- Lettuce for salads
- Toppings: corn, tomatoes, onion, avocado, peppers, etc
Instructions
- Add oil to instant pot and turn on the saute function.
- Add onion, jalapeno, garlic, carrots and spices and saute for 3-4 minutes, stirring frequently.
- Add lentils and broth, stir well and cook on manual mode for 6 minutes.
- Once cooked, let pressure release naturally for 10 minutes, then release remaining pressure.
- Drain any excess liquid (there shouldn’t be much).
- Mash lentil mixture a few times with a masher or fork (you don’t want to mash them completely).
- If using walnuts, stir them in now.
- Prepare your taco salad with a base of lettuce, lentil taco meat and any other desired toppings.
Notes
*Instead of carrots, you could use diced mushrooms
Feel free to use your favorite store-bought taco seasoning for this recipes. Start with 2 Tbsp.
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Lentil Taco Salad FAQs
Can I use any type of lentils for this recipe?
I would recommend green or brown lentils for this recipe. They are easily found at most grocery stores and hold their shape well when cooked. Red lentils would not be a good option for this recipe.
What makes lentils a good substitute for meat in taco salads?
Lentils are great for mimicking the texture of ground meat. They don’t have much flavor on their own so they easily absorb the flavors and spices that you add to whatever dish they are in. They’re a great source of plant-based protein and fiber along with other nutrients like B vitamins, iron and magnesium.
How can I make this lentil taco salad spicier?
You could easily add some cayenne pepper to the spice mixture when cooking the lentils. You could also use a serrano pepper instead of a jalapeno. Or try topping the whole salad with your favorite hot sauce!
How do I store leftover lentil taco salad? What’s the best way to reheat the lentil mixture?
Store the lentil taco mixture separately from the lettuce and other salad toppings. I store in a glass Pyrex container in the fridge for 3-4 days. You could also freeze leftovers to be thawed out later.
To reheat you can use the microwave or put the mixture in a pan with a splash of water and reheat.
What dressing would pair well with this salad?
My favorite dressing for this salad is an avocado-style dressing – basically a mix of avocado, Greek yogurt, cilantro, jalapeno, lime juice and salt. I don’t measure but if you want a recipe try this Avocado Yogurt Dressing.
Another easy option is to use salsa or guacamole as a dressing, or try mixing salsa with plain yogurt or sour cream for a creamier option.
What are some quick and easy toppings for this lentil taco salad?
The sky is the limit for toppings when it comes to this salad! Some ideas:
- Peppers
- Onions
- Corn
- Sauteed fajita veggies
- Pico de gallo
- Tomatoes
- Avocado or guacamole
- Sour cream
- Tortilla chips or strips
- Quinoa or farro
- Black beans
What are the best types of lettuce for this taco salad?
Try red or green leaf lettuce or romaine if you like a little more crunch!
Is this lentil taco salad gluten-free?
This lentil taco salad is naturally gluten-free, just be sure to pay attention to any toppings you add if you need them to be gluten-free as well!
Can the lentil taco salad be served as a meal prep option for the week?
Yes! Just prep the lentil taco mixture and store in a separate container. You can also chop all your veggies ahead of time, including the lettuce, to make assembling the salad a breeze!
Can I add black beans to the lentil taco meat mixture for extra protein?
Absolutely. Feel free to add your favorite beans to the mix after the lentils have cooked. You could even stir in some quinoa or farro.
Enjoy!
–Lindsay–
