Vegetarian Taco Salad

Rating: 4.63 stars
49 Ratings
  • 5 star values: 35
  • 4 star values: 12
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 1

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

Recipe Summary

total:
40 mins
Servings:
6
Nutrition Profile:
Low-Calorie
High Fiber
Gluten-Free
Vegetarian
Low Sodium
High Calcium
Bone Health
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
Advertisement

Ingredients

Directions

  • 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.

    Advertisement

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

  • 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 28% DV; carbohydrates 52.1g 17% DV; exchange other carbs 3.5; dietary fiber 9.1g 37% DV; sugars 10.3g; fat 16.2g 25% DV; saturated fat 4.9g 24% DV; cholesterol 20mg 7% DV; vitamin a iu 1962.1IU 39% DV; vitamin c 23.8mg 40% DV; folate 87.3mcg 22% DV; calcium 218.1mg 22% DV; iron 2.7mg 15% DV; magnesium 72.9mg 26% DV; potassium 767.4mg 22% DV; sodium 481.3mg 19% DV; thiamin 0.3mg 29% DV.
Exchanges:

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

Reviews (48)

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 Most Positive Least Positive Newest
Laura Walther Schaefer
Rating: 5 stars
02/27/2018
Used canned roasted tomatoes roasted frozen corn green onion instead of white chipotle powder & Mexican oregano. Just stirred it all together. Easy pretty healthy. Read More
Jennie Minor
Rating: 4 stars
12/10/2017
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!! Read More
Angela Mercedes
Rating: 5 stars
06/05/2017
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! Read More
Advertisement
Daisy
Rating: 5 stars
01/04/2017
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. Read More
EatingWell User
Rating: 5 stars
04/02/2016
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! Read More
Jilary
Rating: 5 stars
07/29/2014
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! Read More
Advertisement
EatingWell User
Rating: 5 stars
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
cmfrakes
Rating: 4 stars
03/01/2014
Very good! Made this for the family everyone enjoyed it including my 2y.o. Served with fresh spinach instead of lettuce. Read More
EatingWell User
Rating: 4 stars
12/29/2013
Great easy meal... Even my 13 year old loved it! Read More
EatingWell User
Rating: 3 stars
12/01/2013
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 Read More
nickyt1010@gmail.com
Rating: 4 stars
08/03/2013
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!! Read More
EatingWell User
Rating: 5 stars
05/23/2013
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:) Read More
EatingWell User
Rating: 4 stars
01/05/2013
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! Read More
EatingWell User
Rating: 1 stars
11/21/2012
a tasty disaster Hmmm. So 17 grams of fat per serving is now 'healthy' for the heart? Cheese and chips are good for the heart? Who are you kidding? Why are you supporting the producers of these products and not our health? For money? I think so. Look at the medical articles and research at this site: www.heartattack.com or go to your nearest medical library and look at the research en masse. Please Eating Well take care of us with ideas that do without the fat. Pros: tasty Cons: a heart attack helper; reduces our faith in Eating Well Read More
angelicaruta@gmail.com
Rating: 4 stars
08/31/2012
Tasty and filling! A lot of flavor. Great dinner I made it as per recipe and then I made it with some grilled chicken added to it and both ways are great. My whole family including kids 7 and under loved. Doesn't look like it but a small bowl will fill you up. Pros: Easy anyone can make this Cons: No leftovers Read More
EatingWell User
Rating: 5 stars
08/10/2012
Great Summer Salad! Very Tasty.... awesome vegetarian version of a taco salad!!! Read More
EatingWell User
Rating: 5 stars
07/17/2012
This was a fabulous family dinner - perfect for meatless Monday. Kids loved it as did my husband and I. This was so flavorful and simple to make. I prepped everything ahead of time but then was counting down the minutes to eat it. Sadly there was not one bit of leftovers. Read More
EatingWell User
Rating: 5 stars
04/30/2012
Good enough for company I couldn't wait to make this and it was just delicious. Served it to a guest outside on the patio and it had wonderful summer flavors.Very filling and easy to make. I liked mine just as the recipe stated---my guest wanted added salad dressing on top. Read More
Hotmango8
Rating: 4 stars
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
EatingWell User
Rating: 4 stars
03/30/2012
Very Tasty! Loved it. My 3 yr old daughter gobbled it up too. We used black beans organic canned tomatoes did not have cornchips so omitted them added a bit of cumin and sprinkled asiago cheese on top. I think the comments about the avocado would be a great addition! Will def make again! Pros: easy common ingredients fast Cons: lots of ingredients Read More
EatingWell User
Rating: 5 stars
03/20/2012
This is a wonderful recipe and lends itself to a array of variations. I made it exactly as is and used lime flavored tortilla chips.. Read More
EatingWell User
Rating: 5 stars
03/19/2012
Tasty I made this for dinner one night and it was fantastic! I added some avocado and green pepper to the mix with sour cream and it was beyond tasty. Read More
EatingWell User
Rating: 5 stars
03/14/2012
Delicious Didn't have enough time to cook brown rice so substituted quinoa instead. My family loved it. Didn't miss ground beef one bit. Read More
EatingWell User
Rating: 4 stars
03/07/2012
Great idea for a new take on taco salad! I never thought to add a rice mixture like this to a taco salad instead of beef but it was just as filling and much more healthy. I used canned tomatoes and added cumin and some spicy Mrs. Dash to the rice mixture for more flavor. I think this would also be really yummy with some avocado and sour cream - next time! Pros: high fiber low-fat no dressing needed Cons: a little dry Read More
EatingWell User
Rating: 4 stars
02/14/2012
Delicious salad. Lime flavored tortilla chips go well with this dish. Read More
EatingWell User
Rating: 5 stars
01/21/2012
AMAZING!!!No other words needed Read More
EatingWell User
Rating: 5 stars
10/30/2011
This was good. I used frozen organic brown rice so it was quick to fix. The spice was just right. Read More
EatingWell User
Rating: 5 stars
10/30/2011
In Mexico we substitue meat with fried beans or mashed sweet peas or garbanzo (chickpeas) or mashed cooked potatoes with all the trimmings: shredded lettuce salsa sliced avocado and red onion crumpled fresh cheese it is easier than cooking the rice. Read More
EatingWell User
Rating: 5 stars
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
EatingWell User
Rating: 5 stars
10/30/2011
My husband and I made this last weekend. We loved it. We added fresh jalapenos to add some spiciness to it. You could also roast the ears of corn on the grill to add some smokiness. We highly recommend this. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Nancy Baggett has done it again with her healthy and deliscious recipes. I love taco sald to begin with and this is such a good way to enjoy healthier food.I am not a vegetarian but try to eat less meat especially in the summer when fresh vegetables are more available. Please continue to give us Nancy's recipes. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Yum! Read More
EatingWell User
Rating: 5 stars
10/30/2011
This was a great weeknight meal - the preparation was quick the salsa topping was a nice way to freshen up jarred salsa and adults and kids all liked it. Definitely worth repeating! Read More
purplecat76@yahoo.com
Rating: 5 stars
10/30/2011
We've made this a couple of times now and I really enjoy it! It's also good for leftovers the next day as well. Read More
EatingWell User
Rating: 5 stars
10/30/2011
This is delicious - definitely going to make it again. I like the idea of using chopped jalapenos. We'll try that next time BeechwoodIslander Read More
EatingWell User
Rating: 5 stars
10/30/2011
My three-year-old asked for seconds! This was simple to prepare and delicious. Read More
Korey1
Rating: 5 stars
10/30/2011
This was delicious! Wouldn't change a thing. Read More
gpd
Rating: 5 stars
10/30/2011
Great recipe. I added some dry taco seasoning which we think enhanced the flavor. Read More
trish.crew@yahoo.com
Rating: 5 stars
10/29/2011
It was rather dry so we added prepared salsa and enjoyed it more. Read More
lesalynn4111@aol.com
Rating: 5 stars
10/29/2011
Delicious! I will definitely being making this taco salad again it was so good. Read More
KL.Smith
Rating: 4 stars
10/29/2011
Great Flavor This salad had great flavor. It took me a little longer to prepare than I had hoped for a weeknight meal but it was worth it. Its a little heavier than I has expected for a salad with all of the rice and beans which makes it nice for a fall/winter salad. I find it a little heavy for a summer salad. Very good & will make it again. Read More
gjm
Rating: 5 stars
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
noel.boone22
Rating: 5 stars
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
theforneyhouse@sbcglobal.net
Rating: 5 stars
10/29/2011
Vegetarian Taco Salad Absolutely loved the vegetarian taco salad. I left out the rice topped it with salsa lite sour cream a slice of avocado and jalapeno. My entire family enjoyed it including my husband. This recipe is a keeper. Read More
jehrice@gmail.com
Rating: 5 stars
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
Sarah
Rating: 5 stars
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
dlwiesner
Rating: 5 stars
10/29/2011
We needed some taco flavor We love having the taco flavor so I make taco "meat" using TVP and our favorite taco seasoning. I usually add a half of a mince onion and zucchini to the seasoning in the water and boil it for a little while than add the TVP and let cook to the consistence we want. The left overs are perfect for taco burgers in a couple of days. Pros: Has most the veggies we love Cons: Didn't need the Cheese - left it out Read More
lpetersen
Rating: 5 stars
10/29/2011
Vegetarian Taco Salad I had never been a lover of Black Beans until this recipe. I've also used crumbled cornbread when did not have tortilla chips. I add chopped celery to the heated mixture and chopped green onion and avocado to the cold. Lots of flavor... Delicious Pros: Delicious Cons: Did not add the rice but added grated califlower as substitute Read More
More Reviews
© Copyright 2020 eatingwell.com. All rights reserved. Printed from http://www.eatingwell.com 10/22/2020