Vegetarian taco

Ingredients

• 6taco shells
• 1aubergine
• 1red pepper
• 400 glentils, soaked or tinned
• 400 gdiced tomatoes
• 1red onion
• 1garlic clove
• 1avocado
• 75 ggrated cheese
• to tastepaprika
• to tasteground cumin
• to tastesalt and pepper
• as neededoil

Instructions

1. 1

   Prepare the vegetables

   Preheat the oven to 180°C. Cut the aubergine and red pepper into cubes, then finely chop the onion and garlic.

2. 2

   Cook the vegetables

   Heat a little oil in a pan and sauté the onion and garlic. Add the aubergine and pepper and fry for about 5 minutes, then stir in the diced tomatoes and simmer for about 5 minutes.

3. 3

   Warm the shells

   While the vegetables cook, put the taco shells in the oven to warm for about 6 minutes.

4. 4

   Dice the avocado

   Halve the avocado, remove the stone and cut the flesh into cubes.

5. 5

   Season the filling

   Add paprika, cumin, salt and pepper to the aubergine mixture. Start with about 1 teaspoon each of paprika and cumin, then taste and adjust as you like.

6. 6

   Add the lentils

   Rinse and drain the lentils, then stir them into the vegetables. Heat for about 2 minutes.

7. 7

   Fill the tacos

   Take the taco shells out of the oven and divide the vegetable mixture between them. Finish with grated cheese and avocado pieces.

What are vegetarian tacos?

Tacos are a Mexican dish built around a tortilla or crisp shell filled with savoury ingredients. This meat-free version uses lentils alongside aubergine, pepper and tomato for a substantial, vegetable-rich filling.

The combination works because the lentils make the filling hearty, while cumin and paprika bring warmth and the avocado adds a cool, creamy finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 650 calories, 30g protein, 82g carbs, 24g fat.

The taco shells and lentils provide most of the carbohydrates, while the lentils also contribute much of the protein. Avocado, oil and cheese are the main sources of fat; serve the tacos with extra salad or vegetables to round out the plate.

Building the filling

Aubergine and pepper: cut them into similarly sized cubes so they cook at a similar pace. The aubergine softens as it fries, while the pepper keeps some character in the mixture.

Tomatoes and lentils: simmer the tomatoes briefly before adding the lentils, then give the finished filling a couple of minutes to heat through. Drain the lentils well so the filling does not become watery.

Getting the seasoning right

Cumin and paprika: begin with about 1 teaspoon of each, as suggested in the method, and taste before adding more. Their flavour should season the vegetables without overpowering the tomato.

Salt and pepper: adjust these at the end, especially if using tinned lentils or cheese, which may already contribute salt.

Keeping the filling tender

Give the aubergine and pepper about 5 minutes in the pan before adding the tomatoes. This short fry starts softening them and gives them a little more flavour than adding everything at once.

After the tomatoes go in, simmer for about 5 minutes. The mixture should be spoonable rather than soupy; if it looks loose, let it simmer briefly longer.

Warming the taco shells

Warm the shells in the oven at 180°C for about 6 minutes, following the timing in the recipe. Start this while the filling simmers so they are ready close to serving time.

Keep an eye on them as they warm; the aim is to heat them through, not brown them further.

Finishing and serving

Fill the warmed shells just before serving so they stay crisp. Divide the filling evenly, then add the cheese and avocado on top.

Serve with a simple green salad or extra chopped vegetables if you would like something fresh alongside the warm filling.

Recipe notes & tips

• Cut the aubergine and pepper into evenly sized cubes for more consistent cooking.
• Drain the lentils thoroughly before adding them to the pan.
• Taste the filling after adding the spices and adjust gradually.
• Warm the shells while the tomato mixture simmers to keep the cooking time efficient.
• Dice the avocado shortly before serving to keep it looking fresh.

Variations

• Add chilli: Stir in chopped fresh chilli or a pinch of chilli flakes for heat.
• Use black beans: Replace the lentils with drained black beans for a different filling.
• Try another cheese: Use a crumbly cheese in place of the grated cheese.
• Add fresh herbs: Scatter chopped coriander over the filled tacos before serving.
• Make it tangy: Add a squeeze of lime over the filling and avocado.

Common mistakes to avoid

• Wet lentils: Drain them well so excess liquid does not make the filling runny.
• Large vegetable chunks: Cut the aubergine and pepper into even cubes so they soften at a similar rate.
• Over-seasoning early: Start with about 1 teaspoon each of cumin and paprika, then taste and adjust.
• Cold shells: Warm the shells in the oven for about 6 minutes before filling.
• Filling shells too soon: Assemble just before serving to help the shells remain crisp.

How to store

Store leftover filling in a sealed container in the fridge for up to 3 days, separately from the shells and avocado. Reheat the filling in a pan until hot throughout, then fill freshly warmed shells and add the avocado and cheese.

Frequently asked questions