Mushroom & Lentil Tacos with Garlic Avocado Cream

Ingredients

• 2 tspvegetable oil
• 1 mediumonion
• 2 clovesgarlic
• 350 g (12.346 oz)button mushrooms
• 1 1/2 tspCajun seasoning
• 1 tspground cumin
• 1 tspsweet paprika
• 1/4 tspcayenne pepper
• 1/4 tspsalt
• 1/4 tspground black pepper
• 400 g (2 cups)cooked brown lentils
• 2 tbspchipotle adobo sauce
• 1avocado
• 1lime
• 2 clovesgarlic
• 30 ml (2 tbsp)unsweetened soya milk
• 1 tspground cumin
• 1/4 tspsalt
• 9 smallsoft flour tortillas
• 70 g (1 cup)shredded red cabbage
• 150 g (1 cup)cherry tomatoes
• 4 smallradishes

Instructions

1. 1

   Cook the onion

   Warm the oil in a large pan over medium-high heat. Add the onion and cook for 4–5 minutes, until golden.

2. 2

   Add the garlic

   Stir in the garlic and sauté for a further 2 minutes.

3. 3

   Cook the mushrooms

   Add the mushrooms and all the spices. Cook for about 8 minutes, adding a small splash of water if needed to stop the spices catching; the mushrooms will also begin to release their own liquid after about a minute.

4. 4

   Warm the lentils

   Stir in the lentils and chipotle adobo sauce, then cook until the filling is heated through.

5. 5

   Blend the cream

   Put all the avocado cream ingredients in a small food processor and blend on high until smooth. For a chunkier sauce, mash them together in a bowl instead.

6. 6

   Assemble the tacos

   Spoon the mushroom and lentil filling onto the tortillas and top with the cabbage, tomatoes and radish. Add a dollop of avocado cream and serve with lime wedges.

What are mushroom and lentil tacos?

Tacos are a staple of Mexican cooking, and this version takes inspiration from Latin-American flavours rather than aiming to be a traditional recipe. It uses mushrooms and brown lentils for a substantial, savoury filling, with spiced seasoning and chipotle adobo for warmth.

The contrast makes this version work: the cooked filling is hearty, while cabbage, tomatoes and radish bring fresh, crisp toppings. A creamy avocado and garlic sauce ties the different textures together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 576 calories, 24g protein, 88g carbs, 17g fat.

The lentils and tortillas contribute much of the carbohydrate, while the avocado and oil provide much of the fat; lentils also supply protein. For a balanced plate, serve the tacos with extra crunchy vegetables alongside.

Building the filling

Onion first: cook it until golden before adding the other ingredients, so it has time to soften and develop flavour.

Mushrooms next: give them the full cooking time with the spices. They release moisture as they cook, which helps the seasoning coat the mixture; add only a small splash of water if the pan looks dry.

Lentils last: they are already cooked, so stir them in with the chipotle sauce and heat through rather than cooking them for an extended time.

Getting the seasoning right

Cajun seasoning, cumin and sweet paprika form the savoury, gently smoky base, while cayenne adds heat. Chipotle adobo goes in with the lentils, bringing another smoky note to the filling.

If you prefer milder tacos, reduce the cayenne or chipotle sauce to taste. Keep the salt as listed initially, then taste the warmed filling before serving and adjust if needed.

Blending the avocado cream

Smooth sauce: a small food processor blends the avocado, lime, garlic, soya milk, cumin and salt into a creamy topping. Scrape down the sides if needed so the mixture blends evenly.

Chunkier sauce: mash the ingredients together in a bowl for a less uniform texture. Either way, the lime adds brightness to balance the rich avocado and strongly seasoned filling.

Texture and timing cues

The mushrooms should be cooked through and tender after about 8 minutes with the spices. If the pan begins to look dry before then, add a small splash of water to help prevent the spices from burning.

Once the lentils and chipotle sauce are in the pan, the aim is simply to heat the filling through. Keep the cabbage, tomatoes and radishes uncooked so they retain their fresh crunch.

Serving the tacos

Spoon the filling onto the soft flour tortillas, then add cabbage, juicy cherry tomatoes and crisp radish. Finish each taco with avocado cream and serve with lime wedges.

For a more substantial serving, use the same filling in burritos, as suggested for this recipe. Keep the toppings and cream alongside so everyone can add them as they like.

Recipe notes & tips

• Chop the onion and garlic before heating the pan so they can be added without delay.
• Slice the mushrooms evenly to help them cook at a similar rate.
• Keep a little water nearby to loosen the spices if the pan starts to dry out.
• Blend the avocado cream just before serving for the freshest texture.
• Prepare the cabbage, tomatoes and radishes while the filling cooks.
• Use a bowl and fork to make a chunkier avocado cream without a food processor.

Variations

• Milder filling: reduce the cayenne or chipotle adobo sauce to suit your taste.
• Chunky avocado cream: mash the sauce ingredients together by hand instead of blending.
• Burrito filling: wrap the mushroom and lentil mixture in tortillas with the toppings and cream.
• Extra crunch: add more shredded red cabbage or sliced radish at the table.
• More lime: serve additional lime wedges for squeezing over the assembled tacos.

Common mistakes to avoid

• Adding the lentils too early: cook the mushrooms with the spices first, then stir in the cooked lentils to warm through.
• Letting the spices catch: add a small splash of water if the pan looks dry while the mushrooms cook.
• Overcooking the lentils: once added, heat the filling through rather than simmering it for a long time.
• Blending a dry sauce: include the specified soya milk to help the avocado cream blend smoothly.
• Putting the toppings in the pan: add the cabbage, tomatoes and radish when assembling to keep their fresh texture.

How to store

Store leftover filling and avocado cream separately in covered containers in the fridge and use within 2 days. Reheat the filling in a pan until hot throughout; serve with fresh toppings and tortillas. The avocado cream may darken as it stands, so it is best made close to serving.

Frequently asked questions