Easy Lentil Taco Salad (Plant-Based & Protein-Packed)

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If you love taco salad but want a plant-based version that’s hearty and satisfying, this Lentil Taco Salad is for you. It’s packed with protein-rich lentils, fresh veggies, and a creamy, tangy dressing that brings all the flavors together. For an extra special dinner, make taco shell bowls for serving!

This easy lentil taco salad balances protein, veggies, and flavor in every bite. Lentils are filling and plant-based, making this an ideal weeknight dinner or lunch.

The dressing keeps it fresh, creamy, and slightly tangy, so each bite is satisfying without feeling heavy.

Ingredients

This is a brief overview of the ingredients used in this recipe followed by substitution ideas. Read the recipe card for measurements.

For the Lentil Taco Filling

onion and garlic – onion adds sweetness and they both add a depth of flavor – I start many recipes with this combo.
lentils – lentils are the star here, giving protein and texture. I used canned lentils, but I’ve also cooked them from dry, which is a more economical option.
tomato paste – a little punch of umami.
taco seasoning – homemade or store-bought works; it gives that classic taco flavor.

For the Salad

cheese – optional, but I love a sprinkle of shredded cheddar or you can try a dairy-free alternative.
tomato – for a fresh and juicy pop.
lettuce – use your favorite green, whether it’s romaine, iceberg, kale, spinach, arugula, a mix, whether you love

For the Dressing

1 cup salsa – for tang and spice. We like Pace.
yogurt – creamy and slightly tangy. I prefer it over sour cream for lighter texture. I always use a thick Greek yogurt.
cumin – earthy flavor that pairs perfectly with lentils.
salt and pepper, to taste – adjust to your liking.
lime juice – brightens everything up

Substitutions

Add your favorite greens, toppings, and dressing to make this dish personal. Black olives, roasted jalapenos, charred corn, black beans, and roasted sweet potatoes are all great on taco salad.

Instructions

Prep Tips

Make the tortilla bowls if using, or use tortilla chips instead.

Cook the Lentil Filling

In a skillet, sauté the onion until translucent, about 5 minutes. Add garlic and cook for another minute.

Stir in cooked lentils, tomato paste, and taco seasoning. Add a splash of water as needed to make it saucy but not runny. Cook for 8-10 minutes to let the flavors meld.

Make the Dressing

In a small bowl, mix together salsa, Greek yogurt, cumin, lime juice, salt, and pepper. Taste and adjust seasoning as needed.

Assemble the Salad

Chop lettuce and dice tomatoes. Arrange in a large salad bowl or taco shell. Spoon the lentil taco filling over the salad. Drizzle generously with dressing and toss gently to combine. Top with cheese if using.

Tips for Making Taco Salad

To make it meal prep friendly, keep lentil filling and dressing separate until ready to serve to prevent soggy lettuce.
Add extra toppings, like avocado, corn, black beans, or crispy tortilla strips.
Make it vegan by using a dairy-free yogurt and vegan cheese

Storage

Lentil taco filling: Store in an airtight container in the fridge for up to 4 days. Reheat in a skillet with a splash of water to loosen it up.

Dressing: Keep in a jar or sealed container in the fridge for 5-6 days. Stir before serving since it may thicken a bit.

Salad components: Chop the lettuce and tomatoes fresh for best texture. If you want to prep ahead, keep each ingredient in separate containers in the fridge.

Meal prep tip: Assemble individual bowls with lettuce, tomato, and any extra toppings, but keep the lentils and dressing in separate containers until ready to eat. This keeps the salad crisp and fresh.

Frequently asked questions

What kind of lentils should I use for taco filling?

Brown or green lentils work best because they hold their shape while still getting tender. Red lentils can break down too much and won’t give you the same hearty texture.

Can I use canned lentils instead of cooking them from scratch?

Yes, canned lentils are a great shortcut. Just rinse and drain them before adding to the pan with onion, garlic, and seasoning.

Taco salad in a tortilla bowl with the text taco salad bowls.

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My Plant-Based Bowl | Jacqueline

Hi, I’m Jacqueline. I write this website and create plant-based recipes that are easy to make and taste great. I love cooking and making elaborate bowl recipes, gardening and taking care of my little cabin, and I’m happy reading or watching a new show on Netflix.

Lentil Taco Salad Bowls