Course Entrees
Difficulty Easy
Pulse Type Beans, Chickpeas
Specialty Diet Vegetarian
Recipe Contributed By Chef Michael Smith

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Pulse Tacos

Prep Time 5 minutes
Cook Time 40 minutes


Pulse Filling:

  • 2 tbsp vegetable oil
  • 2 onion, thinly sliced
  • 6 cloves garlic, thinly sliced
  • 1 tbsp chili powder, (heaping) (18 mL)
  • 1 tsp cumin, ground
  • 1 cup lentils, green, (250 mL)
  • 1 19 oz can chickpeas, or your favourite beans; rinsed and drained
  • 2 cups water, (500 mL)
  • 1⁄2 tsp salt, (2 mL)
  • 1⁄2 tsp hot sauce, your favourite

Taco Toppings:

  • head lettuce, Bibb or iceberg
  • 12 taco shells, hard
  • few handfuls cheddar cheese, or taco blend; shredded
  • salsa, Your favourite
  • large bunch cilantro, fresh
  • 2 lime, cut into wedges


Make the pulse filling:

  • Splash the vegetable 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.

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!