Name: Vegetarian Taco Salad
Cook time: 40 min
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; 1.5 teaspoons dried oregano, divided; 0.25 teaspoon salt; 0.5 cup chopped fresh cilantro; 0.33333331346512 cup prepared salsa; 2 cups shredded iceberg or romaine lettuce; 1 cup shredded pepper Jack cheese; 2.5 cups coarsely crumbled tortilla chips; Lime wedges for garnish

Vegetarian Taco Salad

4.7

(31)

30 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

Updated on August 16, 2019

Cook Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

6 servings, about 1 1/2 cups each

Nutrition Profile:

Bone Health Gluten-Free Healthy Aging Healthy Immunity High Calcium High Fiber Low Added Sugars Low Sodium Low-Calorie Vegetarian

Jump to Nutrition Facts

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

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.
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 (per serving)

392	Calories
16g	Fat
52g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 392
% Daily Value *
Total Carbohydrate 52g	19%
Dietary Fiber 9g	33%
Total Sugars 10g
Protein 14g	28%
Total Fat 16g	21%
Saturated Fat 5g	25%
Cholesterol 20mg	7%
Vitamin A 1962IU	39%
Vitamin C 24mg	26%
Folate 87mcg	22%
Sodium 481mg	21%
Calcium 218mg	17%
Iron 3mg	15%
Magnesium 73mg	17%
Potassium 767mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.