Vegan Taco Salad

Vegan Taco Salad
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Pressed for time but craving something delicious? Experience the taste of Mexico with our vegan taco salad! Just toss, and shake with a delightful vegan taco salad dressing, and then savour a balanced meal packed with fibre, plant-based protein, and healthy fats.

As vegan plant-based dietitians, we’re passionate about serving up easy and nutritious recipes that effortlessly fit into daily life. Our vegan taco salad is a perfect example. Whether you’re fully vegan or just exploring plant-based options, this dish offers you a delicious and effortless way to meet your nutritional needs.

What ingredients are in vegan taco salad?

Avocado: A creamy delight that’s a powerhouse of heart-healthy fats and creamy texture. Beyond its rich taste, avocado offers an impressive amount of fibre, as well as essential vitamins and minerals, including potassium, vitamin E, vitamin K and many others.

Black beans: Black beans are not only a delightful source of plant-based protein but are also rich in fibre and iron. Their versatile nature complements both savoury and sweet dishes seamlessly. If you’re looking for an alternative, chickpeas, lentils, or white beans are equally delicious choices.

vegan-taco-salad

Corns: Corn kernels add a vibrant splash of colour to the dish, bringing with them a natural sweetness. Beyond their flavour, they contribute essential carbohydrates, rounding out the salad to create a balanced meal

Lettuce & Tomatoes: Lettuce and tomatoes offer a refreshing blend of crunchiness and juiciness to the mix. If you have other favourites, feel free to swap in veggies of your choice.

Lime: The addition of lime provides a burst of citrusy zest, elevating the dish’s flavours with a bright and refreshing twist.

Salsa: Salsa introduces a spicy taste to the dish, delivering a delightful punch with every bite.

Tortilla chips: Tortilla chips are a must-have in the salad for that added crunch and texture. However, opting for salt-free or plain varieties is a wise choice to keep your sodium intake in check.

Taco seasoning mix: We’ve chosen a commercial vegan seasoning as a dressing in this recipe, but feel free to whip up your own homemade vegan taco salad dressing for a personalized touch! A vegan creamy taco dressing with a mix of spices sounds like a good choice to try.

Want more information about plant-based recipes? Don’t hesitate to book a discovery call with our vegan dietitians to get recipes that align with your preferences and nutritional needs!

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Vegan Taco Salad

Difficulty: Beginner Prep Time 5 min Total Time 5 mins Servings: 4 Calories: 488 kcal/serving (1953 kcal/recipe) Best Season: Suitable throughout the year

Description

This vegan taco salad features a vibrant mix of fresh ingredients, anchored by a flavourful vegan dressing and crunchy tortilla chips. Perfect as a meal in itself or as a side, it's a delightful plant-based twist on a Mexican classic, ready in just minutes.

Ingredients

Instructions

  1. Ensure all ingredients are washed and prepared. If using canned black beans, rinse them thoroughly to remove any excess salt or preservatives.

  2. In a jar, add salsa, lettuce, tomatoes, black beans, lime, corn kernels and diced avocado. 

  3. Sprinkle the tortilla chips on top of the salad.

  4. Toss it and enjoy your meal!

Nutrition Facts

Serving Size 1/4 the recipe

Servings 1


Amount Per Serving
Calories 488kcal
% Daily Value *
Total Fat 16g25%
Saturated Fat 2.2g12%
Sodium 704mg30%
Potassium 1549mg45%
Total Carbohydrate 76.5g26%
Dietary Fiber 24.5g98%
Sugars 12.4g
Protein 16.3g33%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: vegan taco salad recipe, vegan taco salad dressing, raw vegan taco salad, vegan taco salad bowl, easy vegan taco salad

Frequently Asked Questions

Expand All:
Is a taco salad healthier than a taco?

Taco salads are veggie-rich and high in fibre, while traditional tacos have a starchy tortilla wrap. For those mindful of blood sugar, taco salads might be the better choice. Yet, both offer delicious options based on personal preference and dietary needs.

Why are taco salad so high in calories?

Typically, calorie-rich salads owe it to their dressings. But our vegan taco salad relies on a seasoning mix, with avocado being the primary calorie source. To cut down on calories, simply adjust the amount of this nutrient-packed fruit.

How many calories in a Mexican restaurant taco salad?

Taco salads can vary in calories, typically ranging from 300-600 kcal. The choice of protein and dressing plays a significant role in this. Plant-based proteins can offer fewer calories and more fibre, making them a favourable choice for weight management.

Are taco salads good for you?

Our vegan taco salad is a rich source of fibre and essential nutrients like potassium, iron, and healthy fat, making it a good choice for those who would like to manage their weight or blood sugar or improve their lipid profile. 

How do you keep shredded lettuce from turning brown?

Got leftover lettuce after salad prep? Store shredded lettuce in a sealed bag or container with paper towels. The towels will absorb excess moisture, keeping the lettuce crisp and preventing it from wilting quickly.

If you like it, share it!

Tag #veganrecipes #plantbasedrds if you made this recipe. Follow @alyssafontainerd on Instagram for more recipes.

Pin this recipe to share with your friends and followers.

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alyssa fontaine plant based dietitian

Alyssa Fontaine, RD

Meet Alyssa Fontaine. She is the Founder of Plant-Based Dietitians, a team of plant-based dietitians and nutritionists offering online consultations in Canada and the United States. 

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