Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.
“Texas: 32 electoral votes, another of the so-called big enchiladas or if not an enchilada at least a huge taco.”
-Dan Rather, Newsman
The refrigerator light goes on...
I've had requests for a vegetarian version of the Taco Salad recipe and here it is. I have tried this with frozen corn (about a cup), and that'll work in a pinch, but it's just not as good as using fresh corn. There are endless variations for this recipe. You could use pinto beans and rice. Substitute with Anaheim or poblano peppers for a spicier mix. Red peppers will make it sweeter.
I like to use broken corn taco shells in this salad - they hold up better when the dish gets to the table. Lastly, you can add your favorite bottled salsa. Choose one that has very low sodium and little added sugar.
Vegetarian Corn and Black Bean Taco Salad
Servings: 2 | Serving size: 1 large salad
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3.
The corn and black bean mixture will keep well in the refrigerator for about 2 days.
| 1 tsp | olive oil |
| 1 medium | onion (diced) |
| 1 medium | green bell pepper (diced) |
| 1/2 tsp | chili powder |
| 1/2 tsp | cumin |
| 1/4 tsp | salt |
| 1 | ear corn (kernels cut from cob) |
| 1 15 ounce can | no salt added black beans (drained and rinsed) |
| 1/4 cup | water |
| 2 ounces | unsalted corn tortilla chips |
| 3 cups | iceberg lettuce (sliced thin) |
| 1 large | tomato (sliced into small wedges) |
| 2 ounces | reduced fat Monterey Jack cheese (shredded) |
| 2 Tbsp | reduced fat sour cream |
Place a large skillet over medium heat and add the oil. Add the diced onion. Cook, stirring frequently, until the onions begin to soften. Add the green bell pepper, chili powder, cumin and salt. Cook for about 3 minutes until the peppers begin to soften.
Add the corn and cook for about 3 minutes. Add the black beans and the water and continue cooking for about 7 - 10 minutes over medium heat until the water is almost evaporated. Remove from the heat, let cool and then refrigerate.
While the corn and black bean mixture is cooling slice the lettuce and the tomatoes. Shred the cheese.
When ready to assemble place the broken taco shells in the bottom of a large bowl. Top with the lettuce and then the corn and black bean mixture. Arrange the tomato wedges around the edges.
Top with the shredded cheese, then spoon the sour cream on top and serve.
Nutrition Facts
Serving size: 1 large salad
Servings: 2
Amount Per Serving
| Calories 550 | Calories from Fat 120 |
| % Daily Value |
| Total Fat 14g | 21% |
| Saturated Fat 6g | 30% |
| Monounsaturated Fat 4g | |
| Trans Fat 0g | |
| Cholesterol 26mg | 9% |
| Sodium 521mg | 22% |
| Total Carbohydrates 86g | 29% |
| Dietary Fiber 17g | 68% |
| Sugars 12g | |
| Protein 28g |
| Vitamin A 36% | Vitamin C 120% |
| Calcium 39% | Iron 36% |
| Vitamin K 43 mcg | Potassium 1474 mg |
| Magnesium 168 mg | |