Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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