Vegetarian Taco Salad For The Dieter Recipes

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VEGETARIAN TACO SALAD - LOW FAT



Vegetarian Taco Salad - Low Fat image

No meat or meat substitutes - great for winter days when fresh veggies are hard to find. Yummy vegetarian taco salad that even my 11 year old enjoys. Polenta corn chips have only 3.5g of fat per ounce - I use SOLEA polenta chips.

Provided by Brooke the Cook in

Categories     One Dish Meal

Time 15m

Yield 4 serving(s)

Number Of Ingredients 9

16 ounces kidney beans, rinsed and drained
8 3/4 ounces corn, drained
4 ounces green chilies
2 -3 roma tomatoes, diced
3 green onions, sliced
1 tablespoon taco seasoning
1/3 cup light sour cream
4 -5 cups mixed greens, shredded
5 ounces baked corn tortilla chips or 5 ounces polenta corn chips, broken

Steps:

  • Stir first seven ingredients (through sour cream) together in a large bowl until combined.
  • Gently stir in mixed greens (greens will wilt if there are leftovers, so I usually just throw the greens on the serving plate!).
  • Layer chips on serving plates and top with taco mixture.
  • Serve with your favorite taco toppings if desired, olives, shredded cheese, taco sauce, etc.

Nutrition Facts : Calories 367.9, Fat 9.2, SaturatedFat 2.6, Cholesterol 7.8, Sodium 712.1, Carbohydrate 61.9, Fiber 10.7, Sugar 7.8, Protein 12.8

VEGETARIAN TACO SALAD



Vegetarian Taco Salad image

The cute tortilla bowls that hold this Southwestern salad are a snap to bake int the oven. We use canned beans that include hot spices to punch up the flavor. -Susan LeBrun of Sulphur, Louisiana

Provided by Taste of Home

Categories     Lunch

Time 25m

Yield 4 servings.

Number Of Ingredients 13

4 whole wheat tortillas (8 inches)
6 cups shredded romaine
1/2 cup canned pinto beans, rinsed and drained
1 small tomato, chopped
1/4 cup shredded reduced-fat cheddar cheese
1/4 cup chopped green onions
2 tablespoons sliced ripe olives, drained
Sliced jalapeno peppers, optional
DRESSING:
1/2 cup fat-free sour cream
2 tablespoons fat-free ranch salad dressing
1 teaspoon taco seasoning
1/4 teaspoon hot pepper sauce, optional

Steps:

  • Place four 10-oz. custard cups upside down in a shallow baking pan; set aside. Place the tortillas in a single layer on ungreased baking sheets. , Bake at 425° for 1 minute. Place a tortilla over each custard cup, pinching sides to form a bowl shape. Bake for 7-8 minutes or until crisp. Remove tortillas from cups to cool on wire racks., In a large bowl, combine the romaine, beans, tomato, cheese, onions, olives and jalapenos if desired. In a small bowl, whisk the dressing ingredients. Pour over salad ; toss to coat. Serve in tortilla bowls.

Nutrition Facts : Calories 257 calories, Fat 5g fat (1g saturated fat), Cholesterol 10mg cholesterol, Sodium 485mg sodium, Carbohydrate 40g carbohydrate (6g sugars, Fiber 6g fiber), Protein 11g protein. Diabetic Exchanges

VEGETARIAN TACO SALAD



Vegetarian Taco Salad image

Nobody will miss the meat in this colorful, zesty vegetarian taco salad. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.

Provided by EatingWell Test Kitchen

Categories     Healthy Mexican Salad Recipes

Time 40m

Number Of Ingredients 15

2 tablespoons extra-virgin olive oil
1 large onion, chopped
1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
4 large tomatoes
1 1/2 cups cooked long-grain brown rice (see Tip)
1 15-ounce can black, kidney or pinto beans, rinsed
1 tablespoon chili powder
1 ½ teaspoons dried oregano, divided
¼ teaspoon salt
½ cup chopped fresh cilantro
⅓ cup prepared salsa
2 cups shredded iceberg or romaine lettuce
1 cup shredded pepper Jack cheese
2 ½ cups coarsely crumbled tortilla chips
Lime wedges for garnish

Steps:

  • Heat oil in a large nonstick 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 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
  • Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 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 fresh salsa at the table.

Nutrition Facts : Calories 392.2 calories, Carbohydrate 52.1 g, Cholesterol 20 mg, Fat 16.2 g, Fiber 9.1 g, Protein 14 g, SaturatedFat 4.9 g, Sodium 481.3 mg, Sugar 10.3 g

TACO SALAD



Taco Salad image

Katherine's Famous Vegetarian Taco Salad; layered, so chips don't get soggy! Top with sour cream or guacamole if you'd like. We like to make our own bowls for individual tastes.

Provided by KITKATY

Categories     Salad     Taco Salad Recipes

Time 30m

Yield 7

Number Of Ingredients 9

2 (19 ounce) cans kidney beans, drained and rinsed
1 (12 ounce) package frozen vegetarian burger crumbles
1 (1.25 ounce) package taco seasoning mix
2 onions, chopped
1 (16 ounce) jar salsa
1 (14.5 ounce) package corn tortilla chips
2 cups shredded Cheddar cheese
1 head leaf lettuce - rinsed, dried and torn into bite-size pieces
4 tomatoes, diced

Steps:

  • In a medium-size mixing bowl combine beans, burger, taco seasoning, onions, salsa, and refrigerate.
  • When ready to serve, layer in individual bowls: chips, cheese, lettuce, bean mixture, and top with diced tomatoes.

Nutrition Facts : Calories 675.7 calories, Carbohydrate 81.2 g, Cholesterol 33.9 mg, Fat 26.4 g, Fiber 18.7 g, Protein 32.3 g, SaturatedFat 8.7 g, Sodium 1850.8 mg, Sugar 8.1 g

VEGETARIAN TACO SALAD



Vegetarian Taco Salad image

This Vegetarian Taco Salad has no meat-but it does have an abundance of flavor-from the beans, corn, tomatoes, citrusy-sweet dressing and more.

Provided by My Food and Family

Categories     Home

Time 30m

Yield 4 servings.

Number Of Ingredients 17

Dressing:
4 Tbsp. canola oil
2 Tbsp. lime juice
2 Tbsp. honey
season to taste
Salad
8 cups lettuce, chopped
1 can (15 oz.) black beans, rinsed and drained
2 cups corn
2 cup cherry tomatoes, halved
1 red pepper, sliced
1 cup KRAFT Mexican Style Finely Shredded Taco Cheese
3 green onions, sliced
1 avocado, quartered
1 cup tortilla strips
1/2 cup BREAKSTONE'S or KNUDSEN Sour Cream
season to taste

Steps:

  • In a small jar with a tight fitting lid, combine the dressing ingredients. Shake to combine.
  • In large salad bowl, combine the lettuce, black beans, corn, tomatoes, and red pepper. Toss with the dressing.
  • Plate the salad into four bowls.
  • Sprinkle 1/4 cup cheese, chopped green onions, 1/4 avocado, and 1/4 cup tortilla strips onto each individual salad.
  • Finish with sour cream, and season to taste.
  • Serve immediately.

Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g

VEGETARIAN TACO SALAD (FOR THE DIETER)



Vegetarian Taco Salad (For the Dieter) image

I originally made lettuce wraps with this, thinking of it as more of a taco, but I quickly found out that having the whole salad was much more filling.

Provided by VincentTouchedMe

Categories     Lunch/Snacks

Time 3m

Yield 1 salad, 1 serving(s)

Number Of Ingredients 4

2/3 cup Morningstar Farms Meal Starters Grillers recipe crumbles
3 cups romaine lettuce
2 -3 teaspoons taco seasoning
taco sauce

Steps:

  • Heat griller crumbles according to package, adding water according to your taste for consistency.
  • Add taco seasoning and let heat for 30 seconds longer so that the onion bits soften. I add extra cumin here for a smokier flavor, but you could also had a TINY bit of cayenne if you like the heat.
  • Top lettuce with "meat," then sprinkle on taco sauce.
  • Enjoy! :3 You could also top with shredded cheese, sour cream, or tomatoes, but I don't like any of those.

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