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Get ready to enjoy a vibrant, plant-based meal that is both easy to make and bursting with flavor! These Mushroom and Lentil Tacos with Garlic Avocado Cream offer a delightful twist on taco night, perfect for busy weeknights or casual gatherings. You will love how simple it is to prepare this satisfying vegan feast, complete with a creamy, zesty garlic avocado sauce.
Why You’ll Love These Mushroom and Lentil Tacos
You are going to love adding these tacos to your weekly rotation for many reasons.
- They deliver a rich, savory umami flavor thanks to perfectly cooked mushrooms and lentils.
- This recipe is packed with healthy, satisfying ingredients that are entirely vegan and gluten-free adaptable.
- The garlic avocado cream is wonderfully creamy, tangy, and adds a fresh brightness to every bite.
- With a prep time of just 10 minutes and a cook time of 20, they come together quickly, ideal for busy parents and beginners.
- You can easily customize these mushroom and lentil tacos with your favorite toppings, making them perfect for everyone.
Ingredients
For the Lentil-Mushroom Filling:
- 1 tablespoon vegetable oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 12.346 ounces (approx. 350g) button mushrooms, sliced
- 1 teaspoon Cajun seasoning
- 1/2 teaspoon ground cumin
- 1/2 teaspoon sweet paprika powder
- 1/4 teaspoon cayenne pepper (adjust to taste)
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 cups cooked brown lentils (canned or home-cooked)
- 2 tablespoons chipotle adobo sauce (from a can of chipotle peppers)
For the Garlic Avocado Cream:
- 1 ripe avocado
- 1 lime, juiced
- 2 tablespoons unsweetened soy milk (or other plant-based milk)
- 1 small garlic clove, minced
- Pinch of salt
For Taco Assembly & Toppings:
- 9 small soft flour tortillas
- 1 cup shredded red cabbage
- 1 cup cherry tomatoes, halved
- 4 small radishes, thinly sliced
Notes & Substitutions
You have many options to customize these Mushroom and Lentil Tacos with Garlic Avocado Cream. For the lentils, brown or green lentils work best as they hold their shape; simply use canned or pre-cooked for convenience. Feel free to use cremini or shiitake mushrooms in place of button mushrooms to deepen the flavor. If you do not have Cajun seasoning, a blend of dried oregano, thyme, and paprika works well.
For the tortillas, corn tortillas make these tacos gluten-free; just ensure they are warmed properly. Any unsweetened plant-based milk like almond or oat milk can substitute for soy milk in the avocado cream. Adjust the cayenne pepper to your preferred spice level, or omit it for a milder flavor.
Equipment
You will need a few basic kitchen tools for these mushroom and lentil tacos. A large skillet or frying pan is essential for cooking the flavorful filling. A good sharp knife and cutting board will help with prepping your vegetables. For the smooth garlic avocado cream, a small food processor or blender works perfectly. You will also need measuring spoons and cups for accuracy.
Instructions
Making your Mushroom and Lentil Tacos with Garlic Avocado Cream is straightforward. Just follow these steps for a delicious meal.
1. Prepare the Lentil-Mushroom Filling:
Heat the vegetable oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant. Add the sliced mushrooms to the skillet. Cook them, stirring occasionally, for 8-10 minutes until they release their liquid and begin to brown. This browning adds wonderful depth of flavor. Next, stir in the Cajun seasoning, ground cumin, sweet paprika powder, cayenne pepper, salt, and black pepper. Cook for 1 minute, allowing the spices to toast. Add the cooked brown lentils and chipotle adobo sauce to the skillet. Stir everything together until well combined and heated through. Reduce the heat to low, keeping the filling warm while you prepare the cream and tortillas.
2. Make the Garlic Avocado Cream:
Combine the ripe avocado, lime juice, unsweetened soy milk, minced garlic, and a pinch of salt in a small food processor or blender. Blend until completely smooth and creamy. If the cream is too thick, add an extra splash of plant-based milk until it reaches your desired consistency. Taste and adjust seasonings as needed.
3. Warm the Tortillas:
Heat the soft flour tortillas. You can do this by wrapping them in a damp paper towel and microwaving for 30-60 seconds, or by warming them individually in a dry skillet over medium heat for about 15-20 seconds per side until pliable. Stack them in a clean kitchen towel to keep them warm.
4. Assemble the Tacos:
Spoon a generous amount of the warm lentil-mushroom filling into the center of each warmed tortilla. Drizzle each taco with the creamy garlic avocado cream. Top with shredded red cabbage, halved cherry tomatoes, and thinly sliced radishes. Serve immediately and enjoy your homemade Mushroom and Lentil Tacos with Garlic Avocado Cream!
Pro Tips for Perfect Tacos
Achieving perfectly delicious tacos is easy with a few simple tips. Make sure to properly brown your mushrooms by not overcrowding the pan; cook them in batches if necessary to get a nice sear. This caramelization adds significant flavor to your Mushroom and Lentil Tacos. Always taste your lentil-mushroom filling and adjust the seasonings as needed before serving.
For the garlic avocado cream, use a perfectly ripe avocado for the best texture and flavor. It should yield slightly when pressed. When warming tortillas, do not overheat them, or they will become stiff and brittle; warm until just pliable. If your cream is too thick, add more plant milk one teaspoon at a time. If the filling seems dry, a little vegetable broth can help.
Serving Suggestions, Storage, & Variations
These delicious tacos are wonderful on their own, but you can enhance them further. Garnish your tacos with fresh cilantro, a squeeze of extra lime, or a dash of your favorite hot sauce. They pair beautifully with a fresh corn salad, a side of cilantro-lime rice, or even some crispy tortilla chips and salsa.
Storage Tips
For best results, store the components of your Mushroom and Lentil Tacos separately. The lentil-mushroom filling can be kept in an airtight container in the refrigerator for up to 3-4 days. The garlic avocado cream, due to the avocado, is best enjoyed fresh. If you have leftovers, store it in an airtight container with plastic wrap pressed directly onto the surface to minimize air exposure; it will last 1-2 days, though it might slightly brown. Always assemble the tacos just before serving to prevent soggy tortillas.
Recipe Variations
Get creative with your Mushroom and Lentil Tacos with Garlic Avocado Cream! Add other vegetables to the filling like bell peppers, zucchini, or spinach. Experiment with different spice blends like chili powder or smoked paprika for a unique flavor. You can swap out the lentils for black beans or chickpeas for a different protein base. Try different tortilla choices such as spinach or sweet potato tortillas. Consider other sauce ideas like a spicy cashew cream or a simple salsa verde to change up the flavor profile.
Nutrition Information
These plant-based Mushroom and Lentil Tacos are a nutritional powerhouse. Lentils provide an excellent source of plant protein and dietary fiber, promoting satiety and digestive health. Mushrooms contribute essential vitamins and minerals like B vitamins and selenium. The avocado in the garlic avocado cream offers healthy monounsaturated fats, which are good for heart health. This meal also provides a good dose of vitamins A and C from the fresh vegetables.
The Cleveland Clinic highlights how lentils are a nutritional powerhouse, rich in fiber, folate, and potassium, which are beneficial for heart health and managing blood pressure.
| Nutrient | Per Serving (Approx.) |
|---|---|
| Calories | 450-500 kcal |
| Protein | 18-22g |
| Fat | 20-25g |
| Carbohydrates | 50-55g |
| Fiber | 12-15g |
Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes.
FAQ About Mushroom and Lentil Tacos
Can I prepare components ahead of time?
Absolutely! You can cook the lentil-mushroom filling up to 3 days in advance and store it in the refrigerator. The garlic avocado cream is best made fresh but can be prepared a few hours ahead.
Are these tacos gluten-free?
The filling and garlic avocado cream are naturally gluten-free. To make the entire dish gluten-free, simply use corn tortillas instead of flour tortillas.
How spicy are these tacos?
The recipe calls for 1/4 teaspoon of cayenne pepper and chipotle adobo sauce, which provides a mild to medium heat. You can increase or decrease the cayenne pepper to match your preferred spice level.
What other toppings work well?
Feel free to add pickled onions, pickled jalapeños, corn salsa, crumbled vegan cheese, or a dollop of vegan sour cream. Fresh cilantro and lime wedges are always a good addition.
Can I freeze the filling?
Yes, the cooked lentil-mushroom filling freezes well for up to 2-3 months. Thaw it in the refrigerator overnight, then reheat on the stovetop or in the microwave before serving.
Conclusion
These Mushroom and Lentil Tacos with Garlic Avocado Cream are a testament to how flavorful and satisfying plant-based cooking can be. With a savory filling and a bright, creamy sauce, they offer a perfect balance of textures and tastes. This recipe is simple to follow and quick to prepare, making it ideal for anyone looking to enjoy a wholesome and delicious meal without hassle. We encourage you to try these fantastic tacos and discover a new favorite for your recipe collection!
