Vegetarian Taco Salad

Name: Vegetarian Taco Salad
Total time: 40 min
Ingredients: 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 ½ 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; 2 ½ cups coarsely crumbled tortilla chips; Lime wedges for garnish

Rating: 4.63 stars

49 Ratings
23 Reviews

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.

EatingWell Test Kitchen

Source: EatingWell Magazine, May/June 2010

Gallery

Read the full recipe after the video.

Recipe Summary

total:

40 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.

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Step 2
Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
Step 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.

Tips

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 Facts

Serving Size: about 1 1/2 cups

Per Serving:

392 calories; protein 14g; carbohydrates 52.1g; dietary fiber 9.1g; sugars 10.3g; fat 16.2g; saturated fat 4.9g; cholesterol 20mg; vitamin a iu 1962.1IU; vitamin c 23.8mg; folate 87.3mcg; calcium 218.1mg; iron 2.7mg; magnesium 72.9mg; potassium 767.4mg; sodium 481.3mg; thiamin 0.3mg.

Exchanges:

3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

Reviews (23)

Read More Reviews

49 Ratings

5 star values: 35
4 star values: 12
3 star values: 1
2 star values: 0
1 star values: 1

Reviews: Most Helpful

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lesalynn4111@aol.com

10/29/2011

Delicious! I will definitely being making this taco salad again it was so good. Read More

EatingWell User

10/30/2011

Just made this today. Loved the flavor and it was nicely filling. Didn't miss the meat at all! Will make this again and share the recipe... Read More

Hotmango8

04/01/2012

Tired of Salad? I had been so tired of salad up until I tried this recipe! Not only was it tasty but it had amazing texture. The portion was just perfect. I did however omit the prepared salsa and made my own with fresh tomatoes cilantro lime and salt. Not very difficult to make overall and perfect for a weeknight! Read More

noel.boone22

10/29/2011

SO SO good! Loved this recipe! I actually made mine without the rice and therefore reduced the spices. I just didn't have time to make the rice and if I make it again I still won't make rice unless I have more people over and just need to bulk it up. The salsa mixed with the fresh tomato and cilantro for me was what made this really good. I used fresh corn and my husband said he could taste the difference. Also made a side of taco meat for those meat eaters in the house. Everyone loved it even my one year old! Pros: texture flavor filling Read More

gjm

10/29/2011

Pretty Darn Good! Hubby has diabetes and rice really puts his blood sugar high so I simply left it out and increased the corn a little. We thought it was great. Did not miss the meat at all. I always add salsa to my taco salads anyway and did the same for this. This will be a keeper. Read More

jehrice@gmail.com

10/29/2011

AMAZING! I have made this several times now and follow the recipe exactly except for adding baby spinach to the romaine lettuce and it is so delicious! This has become a weekly meal and my husband and I look forward to having it every week! Read More

EatingWell User

07/22/2014

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. Read More

Sarah

10/29/2011

Delicious and Versatile! Even my 6 year old said: This is a winner mommy! Though I did make quite a few modifications simply because I was unable to get out to the store. I used what I had on hand. No tomatoes...but I diced some summer squash and zucchini that I threw in with the onions and corn. I used roasted chipotle salsa and I also cooked the brown rice in fat free low-sodium chicken stock and squeezed half a lime in for some extra flavor. I didn't have tortilla chips on hand but had muligrain chips which were fantastic crushed on top. Also didn't have any cheese but used a SMALL dollop of low fat sour cream. And I used the mixed greens that I happened to have on hand from a salad ealier in the week. But all this is the beauty of this recipe. It lends itself to modification of what you have on hand. We loved it with all the extra veggies! We're not vegetarian but will definitely be eating this again...and again! Pros: Loved by grown up and kids alike! Read More

EatingWell User