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Plant-Based Taco Filling

As demonstrated in the October 2022 episode of Live It in a Pinch.


Watch the episode here.


Back to All Recipes


  • 1 cup green, brown or black lentils
  • 1 cup water
  • 1 Tbsp oil (preferably olive oil)
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 10 oz can diced tomatoes with green chilies
  • 2 Tbsp taco seasoning


  1. Sort lentils to ensure they are free of debris. Transfer lentils to a fine mesh sieve and rinse well with water. Set aside.

  2. In a large skillet with a lid, heat 1 Tbsp oil over medium heat. Add diced onion and green bell pepper. Cook 2–3 minutes or until onion is translucent. 

  3. Add lentils, water, diced tomatoes and taco seasoning. Stir to combine. Turn up heat and bring mixture to a boil. Cover, reduce heat and simmer 15–20 minutes or until water is absorbed and lentils are tender.

  4. There are endless options to serve this plant-based taco filling: make hard or soft shell tacos, nachos, burritos, burrito bowls with rice or quinoa, taco salad, quesadillas or even served over a baked white or sweet potato. Enjoy!


Note: Using store-brand ingredients and standard green or brown lentils, this recipe costs less than $1 per serving to make!

Nutrition Facts

Amount per serving
Yield: 4 servings

Calories  261

Total Fat 4.2 g

Saturated Fat  0.6 g

Cholesterol  0 mg

Sodium  919 mg

Total Carbohydrate  42.4 g

Dietary Fiber  15.7 g

Total Sugars  5.2 g

Protein  13.5 g

Vitamin D 0 mg

Calcium  50 mg

Iron  4 mg

Potassium  632 mg

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit is moving!

With our transition to Parkview Health, this website will soon redirect all visitors to There you will find the same resources and services you are used to, in addition to the full range of offerings from Parkview.