Fully Loaded Taco Salad

Alicia Calvo, MPH, RDN, CDCES, CEDRD

This colorful salad is packed with fiber and plant-based protein from black beans. It is “loaded” with crispy lettuce, orange bell pepper, cotija cheese and red onions, and topped with crunchy tortilla chips.  A tangy lemon vinaigrette completes this quick, vibrant meal that’s perfect for lunch or dinner.

Yield: 4

Prep Time: 15 minutes Total Time: 15 minutes

Ingredients:

¼ cup extra-virgin olive oil

3 tablespoons lemon or lime juice

1 tablespoon white balsamic vinegar

½ teaspoon salt

1 medium clove garlic, minced

1 large head romaine lettuce, chopped

2 (15-ounce) cans no-salt-added black beans, rinsed

1 small orange bell pepper, diced

1 cucumber, diced

1 cup or 5 oz. crumbled cotija cheese or queso fresco for less sodium

2 Roma tomatoes, chopped

½ cup thawed frozen fire-roasted corn

½ small red onion, diced

¼ cup finely chopped fresh cilantro leaves and tender stems

1 medium jalapeño pepper, seeded and minced

2 cups unsalted tortilla chips

Instructions:

1. Combine ¼ cup oil, 3 tablespoons lemon or lime juice, 1 tablespoon vinegar, ½ teaspoon salt and the minced garlic in a large bowl; whisk well.

2. Add shredded lettuce, rinsed beans, diced orange pepper, 1 cup cotija, 1 cup tomatoes, ½ cup corn, ¼ cup onions, ¼ cup cilantro and the minced jalapeño to the bowl with the dressing; toss until evenly coated. Serve with 2 cups tortilla chips.

   Adapted from: https://www.eatingwell.com/loaded-chopped-taco-salad

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Nutrition Facts:

Calories: 528

Total Fat: 25 g

Total Carbohydrate: 58 g

Protein: 26 g

Equivalents: 6 Vegetables, 3 proteins, 2 fats. 1 starch