Vegetarian Taco Salad

44 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

for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
  • 4 large tomatoes
  • 1 1/2 cups cooked long-grain brown rice (see Tip)
  • 1 15-ounce can black, kidney or pinto beans, rinsed
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons dried oregano, divided
  • 1/4 teaspoon salt
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup prepared salsa
  • 2 cups shredded iceberg or romaine lettuce
  • 1 cup shredded pepper Jack cheese
  • 2 1/2 cups coarsely crumbled tortilla chips
  • Lime wedges for garnish

Preparation

  • 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 1/4 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 1/2 teaspoon oregano in a medium bowl.
  3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 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 1/2 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 1 1/2 cups.

Nutrition information

  • Serving size: about 1 1/2 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; 1962 IU vitamin A; 24 mg vitamin C; 218 mg calcium; 3 mg iron; 481 mg sodium; 767 mg potassium
  • Nutrition Bonus: Vitamin A & Vitamin C (38% daily value), Calcium & Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Iron (15% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

Reviews 44

April 02, 2016
profile image
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
profile image
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
profile image
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 tomato.so delicious. Pros: Protein, veggies, easy and fast.
March 01, 2014
profile image
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
profile image
By: EatingWell User
Great, easy meal... Even my 13 year old loved it!
December 01, 2013
profile image
By: EatingWell User
Good satisfying salad! I made this with a chipoltle honey vinaigrette and used adobo seasoning on the beans, onion and corn which I heated up. It was really good! Pros: protein, good flavor, divides easy for 2 Cons: none
August 03, 2013
profile image
By: nickyt1010
One of my new favorites! This recipe was really good, but I thought it didn't need the extra salt. I also didn't like the strong taste of oregano either. Also, the directions were a little tricky about the salsa. Make sure to add all the salsa to the tomatoes and cilantro, then divide that in half for garnishing. It makes a great dip too!!
May 23, 2013
profile image
By: EatingWell User
Great family dish Great meal for the whole family! Even my three little ones enjoy it. Our new family favorite! Pros: Quick, healthy, super tasty! Cons: None:)
January 04, 2013
profile image
By: EatingWell User
Great food, though perhaps not as healthy as it could be with that quantity cheese and tortilla chips. I added less of both, and also added in some grated carrot and sliced spring onion - delicious!