Vegetarian Taco Salad
User Reviews
5
Vegetarian Taco Salad
Description
The Vegetarian Taco Salad brings together fresh vegetables like romaine lettuce, red bell pepper, jalapeño, and tomatoes with protein-rich black and pinto beans and sweet corn. Chopped green onion and grated cheddar add layers of flavor and texture, while crushed tortilla chips provide a crunchy contrast. The creamy salsa dressing, made by blending sour cream with red salsa, ground cumin, salt, and lime juice, lends a zesty, smooth coating that ties the ingredients together.
Preparation steps include assembling the dressing, cooking or heating the corn as desired, and optionally warming beans with taco seasoning for extra flavor. All vegetables are finely chopped to distribute flavors evenly. Tossing the salad with dressing coats each bite lightly without sogginess.
Served as either a side salad or a larger meal portion, this salad is adaptable and can be enhanced with extras like fresh cilantro, salsa additions, or plant-based protein options such as roasted chickpeas, cauliflower meat substitutes, walnuts, or lentils. These choices provide versatility and allow it to fit various dietary preferences.
Ingredients
- 2-3 cups romaine lettuce chopped
- 1 red bell pepper
- 1 jalapeño , diced or sliced thin
- ½ cup black beans (drained and rinsed)
- ½ cup pinto beans (drained and rinsed)
- 1 cup corn canned or steamed from fresh/frozen
- ½ cup tomato freshly diced or chopped
- ¼-⅓ cup green onion greens and whites, sliced
- ½ cup cheddar cheese grated
- ⅓ cup tortilla chip crushed
CREAMY SALSA DRESSING
- ¼ cup sour cream
- 2 TBSP red salsa
- ½ tsp cumin ground
- ⅛ tsp salt or season to taste
- ½ lime
OPTIONAL PLANT BASED PROTEIN ADD-INS
- roasted chickpeas taco seasoned
- walnuts for taco meat substitute
- cauliflower for taco meat substitute
- lentils for taco filling
Instructions
- To make the dressing, combine sour cream with salsa, cumin, and salt. Juice half a lime and whisk into the dressing. If your salsa is chunky and you'd like a more uniform dressing, simply puree using a blender or immersion blender.
- For the salad, cook corn via your favorite method. You can grill or boil it right on the cobb then cut it off for this salad, or simply steam from frozen.
- You can add your beans straight up like I did, or first warm the beans with a spoonful or so of taco seasoning for even more flavor! Both methods are marvelous.
- Chop all your veggies up super small for a little bit of goodness in every bite. Finely chop romaine lettuce, bell pepper, and tomatoes, and thinly chop/slice green onion. Jalapeño can be thinly siced (spicy!) or seeded and chopped for a milder kick. Combine with black beans, corn, crushed tortilla chips, and grated cheese. Toss to mix.
- For a little dressing in every bite, toss salad in a few tablespoons of dressing and mix to coat right before serving. Serve with extra toppings/dressing on the size for a custom salad.
- Love veggies? Us too! Feel free to add extra vegetables or mix-ins to this salad and rock your plate! Enjoy!
Notes
- The recipe yields 4 side servings or 2 larger meal-sized portions.
- Optional additions include fresh cilantro, Pico de Gallo, guacamole, black olives, and sliced jalapeños to enhance flavor.
- Plant-based protein add-ins can be found via linked recipes or requested separately.
- Nutrition estimates are calculated for the salad and dressing; adjust as needed for extras or substitutions.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 248 kcal
% Daily Value*
| Calories | 248kcal | 12% |
| Carbohydrates | 30g | 10% |
| Protein | 11g | 22% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 22mg | 7% |
| Sodium | 201mg | 8% |
| Potassium | 469mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 3411IU | 68% |
| Vitamin C | 45mg | 50% |
| Calcium | 165mg | 17% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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