Vegetarian taco salad

29 January 2019

This vegetarian taco salad is a colourful, fun alternative to share with friends and family. It is packed full of flavour and makes for a great Mexican Feast!

 

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Nutritional highlights

Kidney and pinto beans are a fantastic plant-based source of protein. They are also rich in potassium and magnesium which help regulate blood pressure, muscle and nerve function. Oregano as well as other herbs are rich in antioxidants which can decrease inflammation and help with gastrointestinal disorders.

Ingredients list

(Makes 6 servings)
Preparation Time: 25 minutes
Cooking Time: 15 minutes

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1 ½ cups fresh corn kernels or frozen, thawed
  • 4 large tomatoes
  • 1 ½ cups cooked long-grain brown rice 
  • 1 15-ounce black, kidney or pinto beans, rinsed
  • 1 tablespoon chilli powder
  • 1 ½ teaspoons dried oregano, divided
  • ¼ teaspoon salt
  • ½ cup chopped fresh coriander
  • 1/3 cup prepared salsa
  • 2 cups shredded iceberg lettuce or romaine lettuce
  • 1 cup shredded pepper jack cheese
  • 2 ½ cups coarsely crumbled tortilla chips
  • Lime wedges for garnish 

Method

Heat oil in a large non-stick 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 ¼ teaspoon salt. 

Cook, stirring frequently until the tomato cooks down, about 5 minutes. 

Let cool slightly. 

Coarsely chop the remaining 3 tomatoes. 

Combine with coriander, salsa and the remaining ½ teaspoon oregano in a medium bowl. 

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 salsa at the table.

 

Healthy swaps/tips

To make this a lower fat option swap out the pepper jack cheese for cottage cheese.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: