Mushroom & Lentil Tacos with Creamy Garlic Avocado Sauce

Tacos. Taco. Tacos.

That's really all that needs to be said.

Now time to make and eat.

Okay, no I'll say a few more things...

Mushrooms were used in this recipe because when cooked, the chewy texture resembles meat-products, but with a whole bunch of plant-based goodness instead.

Lentils were used in this recipe to offer more plant-based protein in place of meat, plus this is loaded with extra fiber to make it a super filling meal... and of course there's the beneficial antioxidants (but as is the case will pretty much all the recipes on this blog).

Avocados were used in this recipe because... well... avocados. And blended with garlic and some spices? Yum!! This whole food fat source offers natural creaminess, an explosion of flavour and like the lentils: helps to keep you full for longer.



Mushroom & Lentil Tacos with Creamy Garlic Avocado Sauce

Recipe PDF

▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free

Yield: 4 servings Prep Time: 10 min Cook Time: 20 min Total Time: 30 min


1 medium yellow onion, diced

2 tsp (10 mL) vegetable oil

2 cloves garlic, crushed

5 cups (500 g) mushrooms, coarsely chopped

1.5 tsp (7.5 g) cajun spice mix*

1 tsp (5 g) cumin powder*

1 tsp (5 g) paprika powder*

1/4 tsp cayenne pepper or chili powder (optional)*

1/4 tsp salt

1/4 tsp black pepper

2 cups (400 g) cooked brown lentils**

2 Tbsp (30 mL) ketchup

8 small soft taco wraps or shells (GF if desired)

1 cup (100 g) purple cabbage, thinly sliced

1 cup (175 g) whole corn kernels


2 limes, juiced (~2 Tbsp or 30 mL)

2 cloves garlic

1 tsp (5 g) cumin powder

1 medium ripe avocado

2 Tbsp (30 mL) unsweetened plant-milk


  1. Add the onion and oil to a large pot on high heat. Sauté until the onions turn golden, about 8 minutes. Add 2 Tbsp (30 mL) water and repeat as needed to de-glaze the pan and prevent burning. Add the garlic and sauté for another 2 minutes, stirring occasionally.

  2. While the onions cook, prepare the sauce by adding all the ingredients to a blender or food processor and blending on high until smooth. Set aside.

  3. Decrease the heat to medium-high and add the mushrooms all spices. Cook until the moisture that is released from the mushrooms completely evaporates, about 8 minutes. Add the lentils and ketchup, stir to combine.

  4. Serve on hard or soft taco shells and top with cabbage and corn. Drizzle on the garlic avocado sauce, and enjoy!


  1. * Speed-it-up: forgo the spices mentioned and add taco-seasoning mix instead for a quicker meal.

  2. ** If cooking your own lentils, 3/4 cup (190 g) dry lentils yields 2 cups (400 g) needed for this recipe. If possible, soak lentils before cooking.

  3. Variations: add any additional vegetables to cook, such a red bell peppers. Try adding textured vegetable protein to make mock-meat texture. Add toppings of your choice such as lettuce in place of cabbage or shredded carrots in place of corn.

  4. Storage: store in an air-tight container in the fridge for up to four days.