Vegetarian Taco Salad

Vegetarian Taco Salad


  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • 6 cups shredded romaine lettuce
  • 1 cup chopped orange bell pepper
  • 1/4 cup shredded reduced-fat Mexican four-cheese blend
  • 1 cup grape tomatoes, halved
  • 1 (2 1/4-ounce) can sliced ripe black olives, drained
  • 2 scallions, minced
  • 24 multi-grain tortilla chips or baked tortilla chips
  • Dressing:
  • 1/2 cup salsa
  • 1/2 cup light sour cream


1. In a small bowl, combine beans, garlic powder, and cumin; set aside.

2. Assemble the salads by dividing the lettuce evenly among 4 shallow bowls or dinner plates. Sprinkle each serving with the bell pepper; then divide the reserved beans among plates. Divide cheese and next 3 ingredients (through scallions) among plates, and garnish each plate with 6 tortilla chips.

3. Prepare the dressing by stirring together the salsa and sour cream in a small bowl. Add a 1/4-cup dollop of dressing to each portion of salad, or pass the dressing separately.

    Nutrition punch: fiber, protein, magnesium, iron, folate.

    Prep: 15 minutes.

  • Yield: Makes 4 servings (serving size: 1 salad)

Nutritional Information

Calories per serving: 334
Fat per serving: 14g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 13g
Carbohydrate per serving: 44g
Fiber per serving: 14g
Cholesterol per serving: 15mg
Iron per serving: 4mg
Sodium per serving: 773mg
Calcium per serving: 252mg

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