Vegetarian tacos with lentils, quinoa and amaranth: a complete recipe

Tacos are one of the simplest ways to bring Mexican flavours to an everyday table. In this vegetarian version, minced meat gives way to a mix of lentils, quinoa and textured soy protein, seasoned with cumin, coriander and smoked paprika. The tortillas are made at home with wholemeal flour and amaranth flakes, with no special equipment needed.

Why this combination works

Lentils, quinoa and soy are three sources of plant protein that complement each other well. The pulses bring fibre and iron, quinoa adds texture and a slightly nutty flavour, and textured soy mimics the consistency of minced meat. Together they make a filling satisfying enough to serve as a main course.

• Fibre: wholemeal flour, lentils and quinoa all contribute to a meal that keeps you full for longer.
• Plant protein: the mix of pulses and grains provides a good variety of amino acids.
• Moderate fat: the filling is sautéed with little olive oil, and most of the fat comes from the avocado served on top.

Makes about 8 medium tacos, enough for 3 to 4 people. Total time: roughly 1 hour and 15 minutes, including resting the dough.

Ingredients

For the tortillas

• 250 g wholemeal wheat flour (plus a little extra for dusting)
• 6 g baking powder (about 1½ teaspoons)
• 40 ml olive oil or vegetable oil
• 120 ml unsweetened rice drink, at room temperature
• 10 g amaranth flakes (1 tablespoon)
• 3 g salt (half a teaspoon)

For the filling

• 80 g fine textured soy protein
• 250 ml warm water to rehydrate the soy
• 150 g cooked quinoa (about 50 g uncooked)
• 250 g cooked lentils, drained
• 1 small onion, chopped, and 2 garlic cloves, chopped
• 1 tablespoon olive oil
• 1 tablespoon mild chilli powder (adjust to taste)
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• Salt and black pepper to taste

To serve

• 1 ripe avocado, sliced
• 2 tomatoes, chopped
• Half a red onion, thinly sliced
• Fresh coriander and lime wedges

Step-by-step method

Tortillas

1. In a bowl, combine the flour, baking powder, salt and amaranth flakes. Add the oil and rice drink and mix with a spoon or fork until the dough comes together.
2. Dust the work surface with flour and knead for 2 to 3 minutes, until the dough is smooth and no longer sticks to your hands. If it is dry, add a tablespoon of water; if it is sticky, a little flour.
3. Place the dough in a bowl, cover with a clean cloth and leave to rest for 30 minutes.
4. Divide the dough into 8 equal balls of about 50 g each and leave to rest, covered, for another 10 minutes.
5. With a rolling pin, roll each ball into a thin disc 15 to 18 cm across.
6. Heat a non-stick frying pan over medium-high heat, without any fat, and cook each tortilla for 1 to 2 minutes per side, until golden spots appear. Keep them stacked inside a cloth so they stay soft.

Filling

1. Rehydrate the textured soy in the warm water for 15 to 20 minutes. Drain and squeeze firmly with your hands to remove excess liquid.
2. In a large frying pan, heat the olive oil and gently fry the onion and garlic for 4 to 5 minutes, until soft.
3. Add the soy and sauté for 3 minutes. Stir in the spices and cook for 1 minute to release their aroma.
4. Add the lentils and quinoa, season with salt and pepper and cook for another 5 minutes, stirring occasionally. If it gets too dry, add 2 to 3 tablespoons of water.
5. Spoon the filling onto the tortillas and finish with avocado, tomato, red onion, coriander and a squeeze of lime.

Tips and variations

• Soy-free: replace the textured soy with 200 g cooked black beans, lightly mashed with a fork.
• Less spicy: reduce the chilli to half a teaspoon and add more smoked paprika, which gives colour and flavour without the heat.
• Quick sauce: mix 125 g plain yoghurt (or a plant-based alternative) with the juice of half a lime, a pinch of salt and chopped coriander.
• Make ahead: the filling keeps for 3 days in the fridge in a closed container. The tortillas can be frozen, separated with baking paper, and reheated in a frying pan.
• More vegetables: add half a chopped red pepper or a small diced courgette to the filling, sautéed with the onion.

For a gluten-free version, the wheat tortillas can be replaced with corn tortillas, ideally ones labelled as gluten-free.

In summary

These vegetarian tacos combine homemade wholemeal tortillas with a well-seasoned lentil, quinoa and soy filling, making a complete meal that is easy to adapt. With about an hour of work, mostly waiting time, you can prepare a colourful, satisfying dinner that is ideal for sharing and for adding more pulses to your weekly menu.