Easy Vegetarian Taco Salad

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Taco salad doesn't always have to contain beef—this 15-minute version uses tofu or black bean crumbles, which taste delicious and offer up a healthy dose of protein. This vegetarian meal is so tasty that even meat-only eaters won't miss the beef.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Bone-Health Nut-Free Healthy Pregnancy Healthy Aging Healthy Immunity High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 ounces frozen tofu or black bean crumbles, such as Morning Star Farms® or Wildwood® brands
3 cups shredded romaine lettuce
¾ cup chopped tomatoes
½ cup canned no-salt-added black beans, rinsed and drained
¼ cup shredded reduced-fat Cheddar cheese (1 ounce)
8 lime- or Cheddar-flavor tortilla chips, such as Food Should Taste Good® brand
2 tablespoons light sour cream
1 tablespoon salsa

Directions

Prepare tofu or bean product according to package directions. Divide romaine lettuce between two plates or large salad bowls. Top with heated tofu or bean product. Top with tomatoes, beans, cheese, and chips. Serve with sour cream and salsa.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

235	Calories
8g	Fat
27g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 2
Serving Size 2 cups
Calories 235
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 6g	22%
Total Sugars 5g
Protein 17g	35%
Total Fat 8g	10%
Saturated Fat 4g	18%
Cholesterol 36mg	12%
Vitamin A 7017IU	140%
Vitamin C 26mg	29%
Folate 109mcg	27%
Sodium 549mg	24%
Calcium 230mg	18%
Iron 3mg	15%
Magnesium 54mg	13%
Potassium 544mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Easy Vegetarian Taco Salad

Ingredients

Directions

Nutrition Facts (per serving)

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