Vegetarian Taco Salad

Summer and warmer temperatures are finally here and with it an absolute need to cool down the time, energy, and heat spent in the kitchen. But, just because there is less “want” to cook, it does not mean that we have to sacrifice on taste, flavor,… or both 😉. Enter this awesome Vegetarian Taco Salad.

I had the idea for this salad on an absolute whim, but I totally fell in love with it. It absolutely is tacos in a salad format, and it could not be easier to make! Fresh lettuce, tomatoes, chopped red onions, avocado, corn, and black beans, along with some shredded cheese (simply omit the cheese in order to make this dish vegan) meet some corn chips and a delicious, creamy sauce made with tons of lime, cilantro, olive oil, and a “hidden” extra protein ingredient – tofu.

Tofu you might be asking? Yes tofu. It adds a bit more protein to the entire dish and is virtually non-detectable in the sauce. I love a good recipe where you can easily amp up the protein content. This salad is so delicious, versatile, “different”, and the crunch provides so much unexpected flavor. You will not be disappointed in this beauty.

Why is this Vegetarian Taco Salad Good For You?

Cilantro

I totally get, that cilantro is not everyone’s cup of tea. For some people it tastes like soap. If this includes you, nothing is wrong with your taste buds per se. You simply possess a gene that makes you super sensitive to the aldehyde component in cilantro. Said aldehyde component is then perceived as this “soapy” taste. If you do like cilantro, though, you are in for a treat. To those of us without the gene mutation, it tastes delicious, is flavorful, and is also a nutrient-dense powerhouse! Coriander seeds, for example, have been shown to effectively lower blood sugar in people with type 2 diabetes. In fact, it is so effective that people who are on blood sugar medication need to exercise caution in consuming cilantro.

Cilantro is, of course, also stock high in antioxidants. As you well know by now, antioxidants are super important in order to fight free radicals within our bodies and protect them cellular damage in the form of oxidative stress. The antioxidants found in cilantro are especially beneficial against inflammation, and may also have neuroprotective effects, as well as anti-cancerous properties. Cilantro appears to have diuretic effect, which means that excess sodium is flushed out of our bodies. Too much sodium is associated with higher blood pressure, meaning cilantro protects your overall heart health. Some test tube studies also suggest that cilantro lowers your “bad” cholesterol levels. Again, too much “bad” cholesterol is associated with a higher risk of heart disease. Last but not least, as with most green veggies, cilantro is high in vitamin K, which supports our bone health and aids the body in blood clotting. Altogether, not too bad for such a small mighty herb, am I right?!

How can I adjust this Vegetarian Taco Salad recipe to my dietary requirements?

This recipe is gluten-free, nut-free, and vegetarian. If you want to make it vegan and dairy-free, simply omit the shredded cheese. Due to the beans and corn used, this recipe is not suitable for the paleo lifestyle.

Similar Recipes on the Blog

There are so many awesome and delicious summer salad recipes on the blog 🤩. Be sure to also check out the following:

• Creamy Tomato Asparagus Salad
• Vegan Tuscan Tuna and White Bean Salad
• Refreshing Corn Salad with Lime Dressing
• Easiest Yummy Chickpea Salad
• Jackfruit Fajita Salad

And there you have it for this week! I hope you enjoy this delicious take on a taco salad as much as we did over here. As always, please let me know how you are liking the recipe by either commenting below and/or rating the recipe. I love hearing from you. Happy taco-salad making!

Vegetarian Taco Salad

5 from 1 vote

Recipe by Ann Robejsek Course: Main, sideCuisine: Mexican-inspiredDifficulty: Easy

Servings

6

servings

Prep time

20

minutes

This Vegetarian Taco Salad is tacos in bowl. Refreshing, easy, and perfect for the warmer weather – no cooking involved. Enjoy!

Ingredients

• For the vegetarian taco salad

• 1 medium 1 -sized red onion

• 1 head 1 romaine lettuce

• 200 gr. 200 cherry tomatoes

• 1 1 tin black beans

• 1 1 tin corn

• 1 1 Avocado

• 1/2 cup 1/2 (ca. 60 gr.) shredded cheese

• ca. 80 gr. tortilla chips

• For the sauce

• 100 gr. 100 plain tofu

• 25 gr. 25 cilantro

• 1 1 garlic clove

• 2 2 limes juice and zest

• 2 tbsp 2 olive oil

• 1/4 cup 1/4 (60 ml.) water

• 1 tsp 1 maple syrup

• 1/2 tsp 1/2 salt

• Pepper to taste

How to

• For the vegetarian taco salad
• In a large bowl, add the following: Peel and finely cut the onion. Wash the lettuce and chop. Wash the cherry tomatoes and cut into quarters. Add both the black beans and corn tins to a sieve and wash thoroughly. Chop the avocado into small chunks and add along. Finally, add the shredded cheese (if using)
• For the sauce
• Add the tofu, cilantro, garlic clove, lime juice and zest, olive oil, water, maple syrup, salt and pepper to a blender and blend until smooth. Add along to the salad bowl and mix thoroughly. Finally, shortly before serving, add the taco chips so that you retain the crunch. If you know you are eating the salad over a couple of days, I recommend only added the taco chips one serving at a time. Enjoy!