vegetarian taco salad recipe

vegetarian taco salad

prep time: 20 minutes
cook time: 15 minutes
ready in: 35 minutes

makes: 4 servings, 3 cups each


  • 1 can (15.5 oz.) red kidney beans
  • 1 can (15.5 oz.) black beans
  • 1 can (14.5 oz.) diced tomatoes, no salt added
  • 1 can (8 oz.) tomato sauce, no salt added
  • 1 cup chopped onion
  • 2 cloves garlic, crushed
  • 2 Tablespoons vinegar
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon ground cumin
  • Dash of cayenne pepper
  • 4 oz. baked tortilla chips
  • 4 oz. reduced-fat shredded cheddar cheese
  • 4 cups shredded lettuce
  • 1 cucumber, diced
  • 1 red or green bell pepper, diced
  • 1 cup fat-free sour cream or Greek yogurt
  • Guacamole or avocado slices (optional)
  • Salsa or pepper sauce (optional)

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Drain and rinse kidney beans and black beans and place in a large skillet.
  2. Add tomatoes, tomato sauce, onion, garlic, vinegar, chili powder, cumin and cayenne. Bring to a boil, then reduce the heat and simmer for about 15 minutes until onions and tomatoes are soft and liquid has thickened.
  3. To serve, place tortilla chips on a large plate, then layer with cooked bean mixture, cheese, lettuce, cucumber and bell pepper. Top with sour cream. Add guacamole or salsa if desired.

Nutrition information per serving: 480 calories, 10g fat, 4.5g saturated fat, 20mg cholesterol, 740mg sodium, 71g carbohydrate, 15g fiber, 15g sugars, 28g protein