Vegetarian Taco Salad


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.

Cook Time:
40 mins
Total Time:
40 mins
6 servings, about 1 1/2 cups each


  • 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

  • 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


  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.

    Vegetarian Taco Salad


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
Serving Size about 1 1/2 cups
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.

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