Black Bean Lentil Tacos (Easy!)

Ingredients

• 190 g (1 cup)green or brown lentils
• 425 g (15 oz) canblack beans
• 1 smallyellow onion
• 3 clovesgarlic
• 1 tbsp, or moretaco seasoning
• 80 ml (⅓ cup)salsa
• 120 ml (½ cup)vegetable stock
• 8corn tortillas, or other tortillas
• To tastetomato, lettuce, red onion, sweetcorn, vegan cheese, salsa, guacamole, coriander, or other toppings

Instructions

1. 1

   Cook the lentils

   Cook the lentils according to the packet instructions, then drain them. For the method described here, simmer in water for 18–20 minutes, until tender but not mushy.

2. 2

   Dice the onion

   While the lentils cook, finely dice the onion.

3. 3

   Sauté the onion

   Heat a large frying pan over a medium-high heat and sauté the onion for about 7–8 minutes. For an oil-free sauté, use about 3 tbsp water and add more as needed.

4. 4

   Mince the garlic

   Meanwhile, finely chop the garlic.

5. 5

   Add the seasoning

   When the onion is translucent, add the garlic and taco seasoning. Stir and sauté for 2 minutes.

6. 6

   Mash the beans

   Turn the heat down to medium. Add the drained lentils and rinsed, drained black beans, then mash with a potato masher to your preferred consistency.

7. 7

   Thicken the filling

   Stir in the salsa and vegetable stock. Cook uncovered for about 7–8 minutes, until slightly thickened; add a splash more stock if needed to keep the mixture moist. Taste and add salt or extra seasoning if you like.

8. 8

   Fill the tortillas

   Spoon the mixture into warmed tortillas and add your chosen toppings.

What are black bean lentil tacos?

Tacos are a Mexican dish traditionally built around a tortilla folded around a savoury filling. This version uses lentils and black beans for a substantial plant-based centre, with salsa and taco seasoning bringing a familiar, tangy, spiced flavour.

The filling is mashed rather than left as whole beans, so it holds together well in the tortillas. Corn tortillas keep the meal gluten-free when the packet confirms they are suitable.

Nutrition and macros by portion

The nutrition label shows one serving as written: 403 calories, 23g protein, 75g carbs, 2g fat.

The lentils, beans and tortillas provide most of the carbohydrates, while lentils and black beans also contribute much of the protein. The stated fat is low before optional toppings; guacamole and vegan cheese will add fat. Serve with extra lettuce or tomato for a fresh, crunchy side.

Lentils and beans

Lentils: Green or brown lentils keep their shape better than red lentils, making them a good fit for a filling that is mashed only partly.

Black beans: Rinse and drain the canned beans before adding them to reduce excess canning liquid and help the filling reach the intended texture.

Build flavour without oil

Onion: Give the diced onion time to soften and turn translucent; if the pan starts to dry, add water a little at a time rather than letting it catch.

Seasoning: Adding the garlic and taco seasoning after the onion has softened gives them a brief cook in the pan. Stir for the full 2 minutes so the spices are warmed through without scorching.

Get the filling texture right

Mashing: Use a potato masher and stop when the mixture is as chunky or smooth as you prefer. Leaving some beans intact gives the filling more texture.

Thickening: Simmer uncovered for 7–8 minutes, stirring occasionally. The filling should be moist and spoonable, not watery; loosen it with a splash of stock if it becomes too dry.

Time the cooking

The lentils take about 18–20 minutes to simmer, and the onion can be prepared while they cook. The filling then needs a further 7–8 minutes uncovered after the salsa and stock are added.

Lentil cooking times vary, so check for tenderness rather than relying only on the clock. Drain them as soon as they are tender to help prevent a mushy filling.

Warm tortillas and choose toppings

Tortillas: Warm the tortillas just before serving so they are pliable enough to fold around the filling. Use corn tortillas for a gluten-free option, checking the label if needed.

Toppings: Tomato, lettuce, red onion, sweetcorn, vegan cheese, salsa, guacamole and coriander are suggested choices. Add them at the table so everyone can customise their tacos.

Recipe notes & tips

• Rinse and drain the canned beans well before adding them.
• Dice the onion finely so it softens evenly in the pan.
• Add water gradually during the oil-free sauté to keep the onion from sticking.
• Mash the filling in stages so you can control how chunky it stays.
• Warm tortillas shortly before serving to make them easier to fold.
• Keep toppings separate until serving to preserve their fresh texture.

Variations

• Add smoky spice: Stir in smoked paprika with the taco seasoning.
• Make it spicier: Choose a hot salsa or add chilli to the filling.
• Add roasted vegetables: Fold in roasted peppers or sweetcorn before serving.
• Use a different tortilla: Choose another tortilla that suits your preferences and dietary needs.
• Change the toppings: Try sliced avocado, pickled onions or extra coriander.

Common mistakes to avoid

• Mushy lentils: Check them after 18 minutes and drain as soon as they are tender.
• Scorched onion: Add a little water when the pan dries and stir regularly.
• Burnt garlic or spices: Add them only once the onion is translucent and cook for 2 minutes.
• Over-mashing: Stop while some beans are still whole if you want a chunkier filling.
• Watery filling: Simmer uncovered until slightly thickened, adding stock only as needed.
• Cracked tortillas: Warm them before filling so they are more pliable.

How to store

Store leftover filling in an airtight container in the fridge for up to 3 days; keep tortillas and fresh toppings separate. Reheat the filling in a pan or microwave until hot, adding a splash of vegetable stock if it has thickened too much.

Frequently asked questions