Skip the meat and enjoy the numerous nutritional benefits of lentils on your next taco night

by Michael Smith, Celebrity Chef and Pulse Ambassador


PULSE FILLING ingredients

  • 2 tbsp (30 ml) of canola oil
  • 2 onions, thinly sliced
  • 6 garlic cloves, thinly sliced
  • 1 heaping tablespoon (18 ml) of chili powder
  • 1 teaspoon (5 ml) of ground cumin
  • 1 cup (250 ml) of green lentils
  • A 19-ounce (540 ml) can of your favourite beans or chickpeas, rinsed and drained
  • 2 cups (500 ml) of water
  • 1/2 teaspoon (2 ml) of salt
  • 1/2 teaspoon (2 ml) of your favourite hot sauce


  • A head of Bibb or iceberg lettuce
  • A few handfuls of grated cheddar or taco-blend cheese
  • Your favourite salsa
  • A large bunch of fresh cilantro
  • 2 limes, cut into wedges
  • 12 hard taco shells


  1. Make the lentil bean filling.
  2. Splash the canola oil into a large skillet or a sauté pan over medium-high heat.
  3. Toss in the onions, garlic, chili powder, and cumin. Sauté until the vegetables soften and the spice flavours brighten, 3 or 4 minutes.
  4. Stir in the lentils, beans, water, and salt. Bring the works to a slow, steady simmer.
  5. Cover tightly and continue slowly cooking until the lentils are tender, 35-45 minutes or so.
  6. Stir in the hot sauce.
  7. Assemble the tacos.
  8. Fit a full leaf of lettuce into a hard taco shell. This will hold the fillings in when the hard shell inevitably breaks.
  9. Fill each taco with a heaping spoonful of the lentil bean filling.
  10. Pack with cheese, salsa, and cilantro.
  11. Serve with the lime wedges and share.

Makes 12 tacos, Serves 4 to 6