Pulse TacosFeatured

Pulse Tacos

The year 2016 has been declared the International Year of Pulses by the United Nations to celebrate one of the world’s most important foods: the edible seeds of the legume family. Beans, peas, chickpeas, and lentils are packed with fibre, protein, nutrients, and flavour. Their nutritional intensity, inexpensive accessibility, and ease of cooking have made them indispensable staples to cooks all over the globe. 

Wherever we live we all do our best to make healthy choices at home but it’s a lot easier when those choices are delicious. These meatless tacos are stuffed with so much sunny southwestern flavour that no one will notice anything missing. What a great way for your family to join families around the world in a global celebration of flavour and nutrition!



For 4 Person(s)

For the pulse filling

  • 2 tbsp canola oil
  • 2 onions, thinly sliced
  • 6 garlic cloves, thinly sliced
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 cup green lentils
  • 2 cups chickpeas
  • 2 cups water
  • 1/2 tsp salt
  • 1/2 tsp hot sauce

For the taco toppings

  • 1 head of bibb or iceburg lettuce
  • 12 hard taco shells
  • 1 cup grated cheddar or taco blend cheese
  • 1/3 cup salsa
  • fresh cilantro
  • 2 limes


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

© Chef Michael Smith 2015

Recipe notes

Makes: Makes 12, serves 4 to 6