Whole Food, Plant-Based Recipe Lentil Tacos with Mango Salsa

Ingredients

• 8 small corn or whole-grain tortillas (look for oil-free and low-sodium versions)

For the Mango Salsa

• 2 T diced red onion
  

• 2 mangoes, diced
  
• 1 cup diced Persian cucumber
  
• 1 T cilantro or fresh mint, finely chopped
  
• 2 T white balsamic or mango vinegar
  
• Juice of 1 small lime
  
• Salt and pepper, to taste
  
• ½ avocado, diced

For the Lentil Filling

• 1 cup dry brown or green lentils (or 2½ cups cooked)
  

• 1 small yellow onion, finely chopped
  
• 2 garlic cloves, minced
  
• 1 tsp ground cumin
  
• 1 tsp smoked paprika
  
• ½ tsp dried oregano
  
• ½ tsp chili powder (optional, adjust to taste)
  
• ¼ tsp ground black pepper
  
• 1–2 T tomato paste (no salt added) or ½ cup chopped tomatoes
  
• 2 T lime juice (about 1 lime)
  
• ¼ cup low-sodium vegetable broth or water (for sautéing)
  
• Salt to taste (optional)
  
• Shredded lettuce or cabbage (optional, for additional filling)
  
• Fresh cilantro, avocado slices or lime wedges (optional, for garnish)

Instructions

Making the Salsa

Place all the ingredients in a mixing bowl and gently toss. Set aside and let sit to allow flavors to meld.

Cooking the Lentils (if not pre-cooked)

Rinse 1 cup dry lentils under cold water. Add to a pot with 2½ cups water and bring to a boil. Reduce heat, cover, and simmer for about 20–25 minutes, until tender but not mushy. Drain any excess water and set aside.

Preparing the Lentil Filling

1. In a large skillet or pan, sauté chopped onion and minced garlic in vegetable broth or water over medium heat until softened for about 5–6 minutes.
2. Stir in the spices (cumin, smoked paprika, dried oregano, optional chili powder, black pepper).
3. Add the cooked lentils and tomato paste (or chopped tomatoes).
4. Stir to coat everything well. If the mixture seems dry, add a bit more broth.
5. Add lime juice and adjust seasoning to taste.
6. Simmer for 5 more minutes to let the flavors blend. Remove from heat.

Assembling the Tacos

1. Warm corn tortillas in a dry skillet or microwave.
2. Add a scoop of lentil filling to each tortilla.
3. Top with shredded lettuce or cabbage and a generous spoonful of mango salsa.
4. Garnish with optional fresh cilantro, avocado slices, or lime wedges.
5. Serve.

Chef's Notes

Recipe Adapted From

“The Power Foods Diet” by Dr. Neal Barnard