Best 4 Vegetarian Taco Salad Recipes

Tossed with a tangy, flavorful homemade cilantro-avocado-yogurt ranch, this vegetarian taco bowl is loaded with crispy baked tofu, zesty sweet corn and black salsa, and topped off with fresh, crisp lettuce, red onions, and cheddar cheese. It is a lightened-up, healthier riff on the classic taco bowl.

This recipe also features three additional homemade condiments: a subtly smoky sweet corn and black salsa, a cool and tangy cilantro-avocado-yogurt ranch, and a tofu "meat" made by tossing tofu in a spicy marinade and then roasting it to crispy, flavorful goodness.

Let's cook with our recipes!

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

Ingredients

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 - 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

Ingredients

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

QUICK VEGETARIAN TACO SALAD

Quick Vegetarian Taco Salad image

Here is a fast, cheap, healthy, and easy dinner! Most of the cooking time is actually done within the preparation time.

Provided by Teej4734

Categories Soy/Tofu

Time 25m

Yield 3 serving(s)

Number Of Ingredients 12

Ingredients

1 lb morningstar farms grillers burger style recipe crumbles vegetarian ground beef
1 package taco seasoning mix (I use Aroostooks' Taco Seasoning Mix)
1/4 cup water
1 cup cooked kidney bean
1 cup frozen corn kernels
1 (15 ounce) can diced tomatoes and green chilies
1 head green leaf lettuce or 1 head red leaf lettuce, torn into bite-size pieces.
1/2 cup shredded jalapeno jack cheese, shredded (optional)
1 package taco shell (I use El Lago)
1 cup nonfat yogurt (optional)
1 cup salsa (optional)
2 tablespoons mayonnaise (optional)

Steps:

Put diced tomatoes and taco seasoning mix into a pan on medium-low heat.
Rinse the diced tomato can with 1/4 cup water and add that to pan.
Stir taco mix in thoroughly.
Add the Prime Grillers Crumbles and the corn, and stir occasionally until heated through.
Add the beans and stir just until heated.
While mixture is heating, rinse and pat or spin dry the lettuce, and tear it into bite-size pieces.
Pile the lettuce onto plates, and top with taco mixture.
Top with grated cheese if desired.
Crumble two taco shells on top of each salad.
If you would like extra sauce, make and top with the optional dressing.

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

Ingredients

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.

Tips:

Choose a variety of fresh vegetables: Use a mix of colors and textures for a more visually appealing and nutritious salad. Some good options include chopped romaine lettuce, shredded cabbage, diced tomatoes, sliced cucumbers, grated carrots, and chopped bell peppers.
Use a flavorful protein: Black beans, lentils, and tofu are all great sources of plant-based protein that can be used in a taco salad. Season them with a blend of spices, such as chili powder, cumin, and paprika, to give them extra flavor.
Add some crunch: Tortilla chips, crushed tortilla strips, or roasted nuts can add a nice crunchy texture to your salad. You can also use a sprinkling of chopped cilantro or green onions for added freshness.
Make a creamy dressing: A simple dressing made with Greek yogurt, sour cream, or avocado can help to bind all of the ingredients together and add extra flavor. You can also add a squeeze of lime juice or a drizzle of olive oil for additional brightness and richness.
Don't be afraid to experiment: There are endless possibilities when it comes to creating a vegetarian taco salad. Feel free to add your favorite toppings, such as salsa, guacamole, pico de gallo, or shredded cheese. You can also experiment with different types of dressings or proteins.

Conclusion:

A vegetarian taco salad is a delicious and healthy meal that can be enjoyed for lunch or dinner. It's packed with fresh vegetables, flavorful protein, and a creamy dressing, making it a satisfying and nutritious option. With so many different variations to choose from, you're sure to find a vegetarian taco salad that you love.