Sprouted Lentil Tacos with Arugula and Feta {Gluten-free}

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Sprouted Lentil Tacos with Arugula and Feta

Sometimes, my love for food makes me feel like a real dork. A bonafide, way too excited, food-nerd weirdo! I geek out over spice blends, flavor combinations, discovering a new way to enjoy a food I have eaten a million times. I have been known to dance around my kitchen after just one bite of some random dish I created on the fly. I am pretty certain I could have a problem. (Maybe you should send help.)

Sprouted Lentil Tacos with Arugula and Feta

This recipe may have just taken my food-nerdiness to a whole new level. I have been sooo insanely excited to share this recipe with you guys that I woke up this morning so excited to hit “publish”.

These tacos came out of a random idea I came up with on a bike ride. No seriously, Mark and I were on a long 15-mile bike ride a week or two ago, and on the way home we were riding into the wind and I was exhausted. I found myself quite agitated and struggling. My legs were tired from having worked out in the morning and I was starving. So instead of just breathing and taking in the sights, I did what most logical, food-obsessed people would do – I started dreaming up what I would make for dinner.

Sprouted Lentil Tacos with Arugula and Feta

I had a big jar of lentils sprouting on the counter, which I have going on at almost all times these days, and I was craving tacos. In my mind, I started going through what we had in the pantry and the fridge, thinking about flavor combinations and I dreamt up these tacos. Dreamt them up while on my bike, ready to cry because I was sooo tired. Talk about a fire being lit under my ass – I couldn’t pedal hard enough or fast enough, I had to get home and make these tacos.

Sprouted Lentil Tacos with Arugula and Feta

Nothing makes me happier than dreaming up and creating a recipe completely in my mind’s eye–right down to the measurements and the subtlest of spices and having it actually come together on the first attempt. These tacos are super amazing!!! So many great flavors and textures and because the lentils are sprouted, no bloated bellies or gassy after-dinner couch hangouts with your love. (just sayin’)

Sprouted Lentil Tacos with Arugula and Feta

The cooked sprouted lentils have a wonderful texture, not mushy at all, a little meaty even. Before turning the sprouted lentils into the taco filling, when cooking them first in some water I find adding a dried chipotle pepper brings a really nice, smokey depth of flavor, and they key is only cooking them until they still have a slight bite. The arugula provides a fresh and peppery bite and the feta cheese is a nice tangy and creamy finish. I highly recommend adding some quick pickled red onions for an amazing crunch and a little salsa verde (homemade or not), both provide amazing tangy and full flavors, not to be missed. And, of course, as any good tacos deserve, a little fresh cilantro.

These tacos have become a new obsession around here. I kinda want to host a dinner party in honor of them. Everyone’s invited!

Sprouted Lentil Tacos with Arugula and Feta


[print_this]Sprouted Lentil Tacos with Arugula and Feta {Gluten-free and Vegetarian}
serves 2-4

Sprouted Lentil Filling

  • 3 cups sprouted lentils (uncooked)* – follow my instructions for sprouting here
  • 1 dried chipotle pepper
  • 2 tablespoons Terra Delyssa Organic Extra Virgin Olive Oil
  • 1 clove garlic, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon chile powder
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • pinch cayenne, optional
  • pinch red pepper flakes, optional
  • 1 chipotle pepper in adobo sauce, roughly chopped, optional
  • salt and pepper, to taste

To assemble the tacos:

  • 8 corn tortillas** or lettuce cups
  • 2 cups arugula
  • pickled red onions
  • 1/2 cup sheep’s milk feta cheese, crumbled
  • salsa verde
  • limes
  • fresh cilantro

Make sure your sprouted lentils are well rinsed. Add to a medium pot, cover with water and add 1 dried chipotle pepper. Bring to a boil, reduce the heat and simmer for about 10 minutes, you want the lentils to still have a bit of a bite, you do not want them mushy. Drain and set aside.

In a large pan or skillet, heat olive oil over a medium high heat, add the garlic and cook for about 1 minute. Then add the cooked sprouted lentils, tomato paste, and all of your spices. Stir well to combine and to make sure the tomato paste is evenly throughout. Allow the lentils to cook for about 5-7 minutes until tender (but not mushy), cook until it is heated through and your desired tenderness is achieved. Taste and adjust any of your seasonings as necessary.

To Assemble the Tacos: heat your corn tortillas up, add a spoonful of the lentils, top with arugula, pickled red onions and a little feta. Top with a spoonful of the salsa verde and some fresh cilantro. Serve with a fresh lime wedge. Enjoy! [/print_this]



* there isn’t an exact measurement of how many cups of lentils = how many sprouted, since it depends on how far you sprout them. I am generally always sprouting 1 cup of lentils at any given time. When 1 cup of dried lentils are done sprouting they FILL a quart sized jar, right to the top. I use slightly more than half of the lentils in this recipe and I save the rest for salads or other meals. If you want to use them all, you may just want to to add more seasonings, a little more tomato paste, etc.

** if I am not making my own, I like Food for Life Organic Sprouted Corn Tortillas or Mi Rancho Organic Corn Torillas – both are non-GMO

 Make Vegan/Dairy-free: swap out the feta cheese for your favorite nut cheese or  just leave off.

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13 Responses

  1. You had me at sprouted lentils! Sounds delicious, especially with the arugula combo!

  2. Lynell says:

    I think this is the recipe I needed to put me over that edge and decide to try sprouting! These look amazing. I have been fermenting like crazy in my kitchen, but for some reason sprouting seems intimidating. Time to jump in headfirst and give it a go!

  3. Brittany says:

    I have so many thoughts, I think I need to bullet them:

    1) I can see why you were so pumped to share this recipe. It sounds and looks amazing!!
    2) You’ve pretty much convinced me that I need to try sprouting my beans and grains. Maybe I’ll try a batch this week.
    3) If you host a dinner party and these tacos are being served, I am flying out to CA to attend. End of story.
    4) Just curious, what type of table/surface did you use for this photos? I love the rustic look.

  4. Yum! These look so wonderful! Everyone posted taco recipes today and now I not only want to eat ALL THE TACOS, but I’m so inspired with taco photography! Yours is amazing!

  5. This looks amazing Beth! Definitely pinned!

  6. ingrid says:

    I can tell tou are superexcited, you rarely post that many pics of a dish. So guess I’ll start sprouting today. Thanks!

  7. Emma says:

    You are so not alone in the food nerdiness, do not fear! Beyond making and eating food, one of my favourite things to do is talk about it! I went to a salad supper club a few weeks ago and it was so much fun to be dining with a whole group of people who were as excited about the food as me!
    I bet the texture of the sprouted lentils is great here, and all those spices are definitely a winning combination.

  8. mmmm…that lentil filling looks so yummy! I think I’ll try making it with some lentils tonight 🙂

  9. Liz says:

    Girl, you are NOT the only one that does happy, “mmm mm MM, this is GOOD!”dances around their kitchen. Perhaps some kind of support group is in order. . .Or maybe, just a meet up to get us all together in one room. 🙂

  10. […] Tasty Yummies shared Sprouted Lentil Tacos with Arugula and Feta […]

  11. Analida says:

    I love your blog. The lentil tacos look and sound delicious. I am always looking for ways to make tacos different. The grilled peaches look amazing. Thanks.
    BTW… Your photos are beautiful

    • Beth @ Tasty Yummies says:

      Hey there Analida thanks so much for the comment and for your kind words. I hope you love these tacos if you make them.

  12. sara says:

    I mixed the sprouted lentils and tomato paste in a food processor and it tastes just like minced meat! I added more tomate paste and water. Thank you for the recepie!

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