Best 4 Whole Grain Meatless Taco Salad Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

Indulge in a culinary adventure with our tantalizing Whole Grain Meatless Taco Salad, a symphony of flavors and textures that will delight your palate. This wholesome dish, bursting with vibrant colors and fresh ingredients, caters to vegetarians, vegans, and health-conscious individuals alike. Dive into a medley of hearty whole grains, crisp lettuce, juicy tomatoes, crunchy bell peppers, and a zesty dressing that ties all the elements together. With three delectable variations – Lentil Walnut Taco Salad, Black Bean Corn Taco Salad, and Tofu Scramble Taco Salad – this recipe offers an array of choices to suit every taste preference. Get ready to embark on a culinary journey that nourishes your body and soul!

Let's cook with our recipes!

WHOLE GRAIN MEATLESS TACO SALAD



Whole Grain Meatless Taco Salad image

I modified this from a recipe in the Costco magazine. The original called for quinoa but that was $11/lb. The recipe also called for serving this on a bed of baby spinach with cheese and avocado.

Provided by sheepdoc

Categories     Grains

Time 45m

Yield 4-6 serving(s)

Number Of Ingredients 13

3/4 cup Bulgar wheat
1 1/2 cups water
2 chicken bouillon cubes
1 tablespoon olive oil
1 red onion, minced
2 teaspoons garlic, minced
1 1/2 teaspoons cumin
2 teaspoons chili powder
1/4 teaspoon cayenne pepper
1 red bell pepper, chopped
1 (15 ounce) can black beans, rinsed and drained
1 large tomatoes, diced (or canned)
1 tablespoon lime juice

Steps:

  • Cook bulgar wheat in water with buillion cubes according to package directions.
  • Heat olive oil in saute pan over medium high heat.
  • Add onion and saute 3-5 minutes.
  • Add spices, garlic, and chopped pepper and saute 2 more minutes.
  • Remove from heat.
  • Stir in black beans, tomatoes, and lime juice.
  • Season with salt and pepper if needed.
  • Chill.

MEATLESS TACO SALAD



Meatless Taco Salad image

This colorful entree combines popular taco ingredients-minus the ground beef. And you won't miss the meat at all! I top each serving with a creamy guacamole dressing, crunchy corn chips and cheese. -Kimberly Dray, Pflugerville, Texas

Provided by Taste of Home

Categories     Lunch

Time 20m

Yield 2 servings.

Number Of Ingredients 13

1/3 cup guacamole
1/4 cup sour cream
1 tablespoon prepared Italian salad dressing
1 tablespoon chopped green onions
2 tablespoons chopped green pepper
1/4 teaspoon pepper
1/4 teaspoon chili powder
3 cups shredded lettuce
8 cherry tomatoes, halved
1/2 cup canned kidney beans, rinsed and drained
1/4 cup sliced ripe olives
1/2 cup crushed corn chips
1/2 cup shredded cheddar cheese

Steps:

  • In a small bowl, combine the first 7 ingredients; set aside. In a large bowl, combine the lettuce, tomatoes, beans and olives. Arrange lettuce mixture on 2 serving plates; top with guacamole mixture. Sprinkle with corn chips and cheese.

Nutrition Facts : Calories 486 calories, Fat 33g fat (12g saturated fat), Cholesterol 35mg cholesterol, Sodium 849mg sodium, Carbohydrate 34g carbohydrate (7g sugars, Fiber 9g fiber), Protein 16g protein.

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

MEATLESS TACO SALAD



Meatless Taco Salad image

Provided by Rachael Ray : Food Network

Categories     main-dish

Time 1h15m

Yield 4 to 6 servings

Number Of Ingredients 33

3/4 cup Chermoula Sauce, recipe follows
2 tablespoons sherry vinegar
1/4 cup vegetable juice or tomato sauce
2 poblano chiles
3 tablespoons vegetable oil
12 ounces button mushrooms, quartered
2 cups corn kernels (about 4 ears corn)
3 to 4 cloves garlic, chopped
1 red onion, chopped
1 teaspoon dried Mexican oregano
1 tablespoon chili powder, such as Gebhardt's
Salt and freshly ground black pepper
1/2 cup beer
One 15-ounce can diced tomatoes or tomatoes with green chiles
2 romaine hearts or 1 head of iceberg lettuce, chopped
Tortilla Strips, recipe follows
Crumbled queso fresco or shredded sharp white Cheddar
Pickled jalapeno pepper rings or banana pepper rings
Scallions
1/2 cup fresh basil
1/2 cup fresh cilantro
1/4 cup fresh mint
About 1/2 cup EVOO
2 to 3 jalapeno peppers, seeded and coarsely chopped
1 to 2 cloves garlic, grated or chopped
1 shallot, coarsely chopped
Juice of 1 lime
Salt and freshly ground black pepper
Place the basil, cilantro, mint, EVOO, jalapenos, garlic, shallots, lime juice and some salt and pepper in the food processor and pulse to finely chop, about the same as a loose pesto.
8 corn tortillas
Natural nonstick cooking spray
Ground coriander
Ground cumin

Steps:

  • For the dressing: Whisk up the Chermoula Sauce with the vinegar and vegetable juice. Store in the refrigerator until ready to serve.
  • For the taco topping: Char the poblanos over a flame on a gas burners or char under the broiler until the skins are blackened all over. Place the peppers in a bowl. Cover and cool the peppers slightly. Then peel and seed the peppers, and chop. Reserve for later use.
  • Heat the oil over medium-high to high heat, add the mushrooms and brown a few minutes then add the corn and cook until it starts to brown as well, 5 to 7 minutes more. Add the garlic, onions, oregano, chili powder and some salt and pepper. Cook until the onions are tender crisp, couple of minutes, then deglaze pan with the beer. Add the tomatoes and poblanos, and cook to just heat through. Turn off the heat and cool. Store in the refrigerator for a make-ahead meal. Reheat over medium-high heat until just hot through.
  • To serve, line a serving platter, bowl or individual shallow bowls with the lettuce and fill with the warmed salad. Top with Tortilla Strips, cheese, peppers and scallions. Pour the dressing evenly over top and serve.
  • Preheat the oven to 400 degrees F. Cut the tortillas in half and then into thin strips, 1/8- to 1/4-inch thick. Spray lightly with the nonstick cooking spray, then season with salt, and sprinkle with some coriander and cumin. Arrange on baking sheets in a single layer and bake until crisp.

Tips:

  • Choose the right lettuce. For a taco salad, it's best to use a sturdy lettuce that will hold up well to the other ingredients. Iceberg lettuce is a good option, as it's crisp and has a mild flavor.
  • Don't overcrowd the salad. When assembling your taco salad, be sure to leave some space between the ingredients so that they don't get soggy.
  • Use a variety of toppings. The great thing about taco salads is that they can be customized to your liking. So, feel free to add any of your favorite taco toppings, such as cheese, sour cream, salsa, guacamole, or pico de gallo.
  • Serve the salad immediately. Taco salad is best enjoyed immediately after it's made. So, be sure to have all of your ingredients ready before you start assembling the salad.

Conclusion:

Whole grain meatless taco salad is a healthy and delicious meal that is perfect for a quick and easy weeknight dinner. It's packed with fiber and protein, and it's also a good source of vitamins and minerals. Plus, it's a great way to use up leftover taco meat. So, next time you're looking for a healthy and tasty meal, give whole grain meatless taco salad a try.

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »

    #60-minutes-or-less     #time-to-make     #course     #main-ingredient     #preparation     #healthy     #salads     #side-dishes     #beans     #low-fat     #grains     #dietary     #low-sodium     #low-cholesterol     #low-saturated-fat     #low-calorie     #black-beans     #healthy-2     #low-in-something     #pasta-rice-and-grains

Related Topics