Taco Salad

Vegetarian
Gluten Free
Health score
26%
Taco Salad
45 min.
6
305kcal

Suggestions


Are you ready to elevate your salad game? This delightful Taco Salad is not only a feast for the eyes but also a wholesome, vegetarian, and gluten-free option that everyone will love! Perfectly balanced with vibrant flavors and textures, this dish is a fantastic choice for a side, starter, or even a satisfying snack.

In just 45 minutes, you can whip up a colorful medley of fresh ingredients, including crisp iceberg lettuce, juicy tomatoes, and hearty red kidney beans. The addition of baked salsa and cream cheese tortilla chips adds a delightful crunch that will keep your taste buds dancing. With a zesty ranch dressing that ties everything together, each bite is a burst of flavor that’s both refreshing and filling.

Whether you’re hosting a gathering or simply looking for a nutritious meal, this Taco Salad serves six and is sure to impress. At only 305 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on taste. So grab your apron and get ready to create a dish that’s as fun to make as it is to eat!

Ingredients

  • ounces baked tortilla chips ( 60 chips)
  • 4.5 ounce chilis green drained chopped canned
  • 16 ounce beans red rinsed drained canned
  • teaspoon chili powder divided
  • 1.5 cups brown rice long-grain cooked
  •  garlic clove minced
  • 0.3 cup spring onion chopped
  • 0.3 teaspoon ground coriander divided
  • teaspoon ground cumin divided
  • 0.3 teaspoon ground pepper red divided
  • cups lettuce 
  • ounces cheddar cheese shredded reduced-fat
  • 4.5 ounce olives ripe drained sliced canned
  • 0.3 cup onion chopped
  • 0.3 cup ranch dressing reduced-calorie
  • 1.5 cups tomatoes chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Coat a medium skillet with cooking spray; place over medium-high heat until hot.
  2. Add onion and garlic; cook 5 minutes, stirring constantly.
  3. Add cooked rice, 1/2 teaspoon chili powder, 1/2 teaspoon cumin, 1/8 teaspoon red pepper, 1/8 teaspoon coriander, and beans; cook until thoroughly heated, stirring occasionally.
  4. Remove from heat, and cool. Cover and chill.
  5. Combine ranch dressing, remaining chili powder, cumin, red pepper, and coriander; set aside.
  6. Combine lettuce and next 5 ingredients in a large bowl, tossing well.
  7. Add reserved rice mixture and salad dressing; toss gently to coat. Cover and chill. Just before serving, place tortilla chips on a serving platter; spoon salad over chips.

Nutrition Facts

Calories305kcal
Protein13.71%
Fat33.73%
Carbs52.56%

Properties

Glycemic Index
41.33
Glycemic Load
4.73
Inflammation Score
-7
Nutrition Score
15.748695799838%

Flavonoids

Naringenin
0.25mg
Apigenin
0.06mg
Luteolin
0.13mg
Isorhamnetin
0.33mg
Kaempferol
0.23mg
Myricetin
0.1mg
Quercetin
2.86mg

Nutrients percent of daily need

Calories:305.21kcal
15.26%
Fat:11.74g
18.06%
Saturated Fat:2.08g
13%
Carbohydrates:41.15g
13.72%
Net Carbohydrates:32.94g
11.98%
Sugar:4.84g
5.38%
Cholesterol:5.45mg
1.82%
Sodium:863.5mg
37.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.74g
21.47%
Vitamin K:48.13µg
45.84%
Manganese:0.82mg
41.2%
Fiber:8.21g
32.84%
Phosphorus:266.71mg
26.67%
Vitamin C:16.31mg
19.77%
Magnesium:74.36mg
18.59%
Vitamin A:894.33IU
17.89%
Folate:62.14µg
15.54%
Selenium:10.3µg
14.71%
Potassium:504.03mg
14.4%
Vitamin B1:0.21mg
14.19%
Iron:2.55mg
14.18%
Vitamin B6:0.28mg
14.06%
Calcium:135.62mg
13.56%
Copper:0.26mg
12.85%
Vitamin E:1.73mg
11.56%
Vitamin B2:0.17mg
10.27%
Zinc:1.38mg
9.18%
Vitamin B3:1.76mg
8.8%
Vitamin B5:0.48mg
4.82%
Vitamin B12:0.07µg
1.15%
Source:My Recipes