Save There's something magical about the combination of smoky, sweet BBQ flavors and the fresh crunch of a homemade slaw. These Vegan BBQ Lentil Tacos bring that magic to your table in a completely plant-based package that doesn't compromise on flavor or satisfaction. The tender lentils simmered in a rich BBQ sauce create a filling that's hearty and protein-packed, while the vibrant cabbage slaw adds brightness, crunch, and a tangy contrast that makes each bite perfectly balanced.
Save These tacos are inspired by classic BBQ flavors but reimagined in a healthier, more environmentally-friendly form. The lentils absorb all the smoky, tangy notes of the sauce while providing a substantial, meaty texture that makes these tacos incredibly satisfying. The two-toned cabbage slaw not only adds beautiful color contrast but brings a refreshing crunch that perfectly complements the rich lentil filling.
Ingredients
- BBQ Lentils: 1 cup dried brown or green lentils (rinsed), 3 cups water, 1 tablespoon olive oil, 1 small yellow onion (finely chopped), 2 cloves garlic (minced), 1 cup tomato sauce, 1/3 cup BBQ sauce (vegan, check label), 1 tablespoon tomato paste, 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, 1/2 teaspoon salt, freshly ground black pepper (to taste)
- Cabbage Slaw: 2 cups green cabbage (finely shredded), 1 cup red cabbage (finely shredded), 1 medium carrot (grated), 3 green onions (thinly sliced), 1/4 cup fresh cilantro (chopped), 2 tablespoons apple cider vinegar, 1 tablespoon olive oil, 1 teaspoon maple syrup or agave, 1/4 teaspoon salt, black pepper (to taste)
- Tacos: 8 small corn or flour tortillas (ensure vegan)
- Optional Toppings: Sliced avocado, fresh lime wedges, extra cilantro
Instructions
- 1. Cook the Lentils
- In a medium saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes or until lentils are tender but not mushy. Drain any excess water.
- 2. Prepare the BBQ Lentils
- While lentils cook, heat olive oil in a large skillet over medium heat. Add onion and cook for 3–4 minutes until translucent. Stir in garlic and cook for 1 minute. Add cooked lentils, tomato sauce, BBQ sauce, tomato paste, smoked paprika, cumin, salt, and pepper. Simmer for 5–7 minutes until thickened and flavorful. Adjust seasoning as needed.
- 3. Make the Slaw
- In a large bowl, combine green and red cabbage, carrot, green onions, and cilantro. In a small bowl, whisk together apple cider vinegar, olive oil, maple syrup, salt, and pepper. Pour dressing over slaw and toss well to coat. Let rest for at least 10 minutes.
- 4. Warm the Tortillas
- Heat tortillas in a dry skillet over medium heat for 30 seconds per side, or wrap in foil and warm in a low oven.
- 5. Assemble the Tacos
- Spoon BBQ lentils onto each tortilla. Top generously with cabbage slaw and any optional toppings. Serve with lime wedges.
Zusatztipps für die Zubereitung
When preparing the lentils, be careful not to overcook them – they should be tender but still hold their shape. This gives the filling a pleasant texture that's not mushy. For the cabbage slaw, slicing the cabbage very thinly creates the best texture. A sharp knife or mandoline makes this task much easier. Allowing the slaw to sit for at least 10 minutes before serving lets the flavors meld and slightly softens the cabbage for the perfect crunch.
Varianten und Anpassungen
This versatile recipe can be customized in many ways. For a gluten-free version, use certified gluten-free corn tortillas. If you prefer more heat, add a diced jalapeño to the lentil mixture or a pinch of cayenne pepper. Not a fan of cilantro? Substitute with fresh parsley. For a time-saving shortcut, use pre-cooked lentils (about 2 1/2 cups) and simply warm them with the sauce ingredients. You can also serve this as a bowl over rice or quinoa instead of in tortillas.
Serviervorschläge
These tacos make a complete meal on their own, but they pair wonderfully with simple sides. Serve with lime wedges for squeezing over the top, which adds a bright, fresh note. A side of guacamole or sliced avocado adds creaminess. For a more substantial meal, serve with a side of black beans, Mexican-style rice, or a simple green salad. These tacos are best enjoyed immediately after assembly, while the tortillas are warm and the slaw is crisp.
Save These BBQ Lentil Tacos represent plant-based cooking at its best – creative, flavorful, and satisfying. They prove that vegan food can be hearty, packed with protein, and appeal to everyone at your table. The combination of smoky-sweet lentils and crisp, tangy slaw creates a memorable taco experience that might just become your new favorite meatless meal. Whether you're a committed vegan or just looking to incorporate more plant-based meals into your routine, these tacos deserve a spot in your recipe collection.
Recipe FAQs
- → How do I cook the lentils to avoid mushiness?
Simmer lentils uncovered for 20-25 minutes until tender but still holding shape. Drain any excess water promptly to prevent sogginess.
- → Can I make the cabbage slaw ahead of time?
Yes, but it's best to toss the slaw with dressing just before serving to keep it crisp and fresh.
- → What’s a good substitute for BBQ sauce in this dish?
Try using a blend of tomato paste, smoked paprika, maple syrup, and a splash of vinegar to mimic smoky and tangy flavors.
- → How can I add heat to the lentils?
Add a pinch of cayenne pepper or diced jalapeños while cooking the lentils for a spicy kick.
- → What tortillas work best with this dish?
Small corn tortillas provide a traditional touch, though flour tortillas also work well; ensure they're vegan-friendly.