Vegetarian Taco Salad

Vegetarian Taco Salad

48 Reviews
From: EatingWell Magazine, May/June 2010

Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1½ cups fresh corn kernels (see Tip) or frozen, thawed
  • 4 large tomatoes
  • 1½ cups cooked long-grain brown rice (see Tip)
  • 1 15-ounce can black, kidney or pinto beans, rinsed
  • 1 tablespoon chili powder
  • 1½ teaspoons dried oregano, divided
  • ¼ teaspoon salt
  • ½ cup chopped fresh cilantro
  • ⅓ cup prepared salsa
  • 2 cups shredded iceberg or romaine lettuce
  • 1 cup shredded pepper Jack cheese
  • 2½ cups coarsely crumbled tortilla chips
  • Lime wedges for garnish


  • Active

  • Ready In

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and ¼ teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
  2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining ½ teaspoon oregano in a medium bowl.
  3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and ⅔ cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.
  • Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.
  • To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp knife.
  • To cook rice, bring 1 cup water and ½ cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1½ cups.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 392 calories; 16 g fat(5 g sat); 9 g fiber; 52 g carbohydrates; 14 g protein; 87 mcg folate; 20 mg cholesterol; 10 g sugars; 0 g added sugars; 1,962 IU vitamin A; 24 mg vitamin C; 218 mg calcium; 3 mg iron; 481 mg sodium; 767 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (39% dv), Calcium (22% dv), Folate (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3½ starch, 1 vegetable, 1 lean meat, 2 fat

Reviews 48

February 27, 2018
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By: Laura Walther Schaefer
Used canned roasted tomatoes, roasted frozen corn, green onion instead of white, chipotle powder & Mexican oregano. Just stirred it all together. Easy, pretty, healthy.
December 10, 2017
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By: Jennie Minor
Very delicious! I love that the rice mixture makes the "meat" portion of the taco salad. I added some taco seasoning mixture as I like a spicy taco. I also added some avocados. It is a winner in my house!!
June 05, 2017
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By: Angela Mercedes
This recipe is absolutely delicious as is. I have been trying to cook more vegetarian meals(at least 3 times a week) and this one is so far my #1. Even my picky husband and son love it!
January 04, 2017
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By: Daisy
Amazing recipe! My whole family loved it. I served it with a Salsa-Black Bean Burger on top. The kids had it with chicken in a burrito. Great versatile recipe, especially when you have left over rice.
April 02, 2016
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By: EatingWell User
Great meal! I made this last night and it was absolutely delicious. Very easy to make and also very filling. I foresee many summer nights enjoying this meal. Thank you for posting this recipe!
July 29, 2014
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By: Jilary
Delicious and filling I used fresh cooked black beans instead of canned, Madagascar pink rice and added garlic to the bean mix. No major changes. I tried the bean mix on its own and thought it was just ok, but when everything is mixed together, it's really quite a tasty salad! Good source of complete proteins for vegetarians with the rice and beans too. I agree that no one will really miss the meat on this one. I may add some chipotle peppers in adobo next time as another reviewer suggested, as I like a little heat. Some finely chopped jalapenos fresh from the garden would likely be a good addition too!
July 22, 2014
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By: EatingWell User
Fast and filling I used Mrs. dash taco seasoning and added 1/2 cup water instead of seasoning. I used 1 tomato, 1 red bell pepper and 1 zucchini in the mix instead of just the one delicious. Pros: Protein, veggies, easy and fast.
March 01, 2014
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By: cmfrakes
Very good! Made this for the family, everyone enjoyed it, including my 2y.o. Served with fresh spinach instead of lettuce.
December 28, 2013
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By: EatingWell User
Great, easy meal... Even my 13 year old loved it!
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