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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 321.5
  • Total Fat: 14.9 g
  • Cholesterol: 19.8 mg
  • Sodium: 465.4 mg
  • Total Carbs: 40.3 g
  • Dietary Fiber: 7.0 g
  • Protein: 11.1 g

View full nutritional breakdown of Vegetarian Taco Salad calories by ingredient
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Vegetarian Taco Salad

Submitted by: MONEYMAKER6
Vegetarian Taco Salad

Introduction

6 servings, about 1 1/2 cups each



NutritionPer serving: 395 calories; 17 g fat ( 5 g sat , 5 g mono ); 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (38% daily value), Calcium & Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv)

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

6 servings, about 1 1/2 cups each



NutritionPer serving: 395 calories; 17 g fat ( 5 g sat , 5 g mono ); 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (38% daily value), Calcium & Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv)

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat


Number of Servings: 6

Ingredients

    Onions, raw,chopped, 1 large
    Corn kernels,Thawed, Fresh, 1 1/2 cup
    Tomatoes, 4 large whole (3" dia)
    Brown Rice, long grain, cooked, 1 1/2 cup (
    Beans, Kidney, black, or pinto beans, rinsed, 1 15oz can
    Chili powder, 1 tbsp
    Dried Oregano, divided, 1 tsp
    Salt, 1/4 tsp
    Cilantro, chopped, fresh, dried, 2 tbsp
    Prepared Salsa, 1/3 cup
    Iceburg Lettuce or Romaine Lettuce, 2 cups
    Pepper Jack Cheese , 1 cup, shredded
    Coarsely Crumbled Tortilla Chips, 2 1/2 cups
    Lime wedges for garnish
    Extra Virgin Olive Oil, 2 tbsp

Directions

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.

Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp, knife.
To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.


1.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.

2.Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.

3.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.


Serving Size: 2 searvings

Number of Servings: 6

Recipe submitted by SparkPeople user MONEYMAKER6.






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