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Article: Feed Your Body Friday: Vegetarian Taco Salad

Feed Your Body Friday: Vegetarian Taco Salad

Feed Your Body Friday: Vegetarian Taco Salad

With warm temperatures on their way in, most of us start to crave different foods and meals from our winter staples. That’s why, for today’s recipe, we have a fresh, light, vegetarian taco salad for you - served with a cold drink, it’s hard to beat!

In this recipe, the tacos are coming out of their shells: goodbye hard shells, hello soft tortilla bowls! Focused on healthy, fresh ingredients, this vegetarian taco salad consists of a tortilla bowl, red bean for protein, lettuce, vegetables, cheese, salad, and sour cream. For you carnivores out there, fret not - I promise you won’t even miss the meat.

You can serve this taco salad in various ways. For example, you can have everything already in the tortilla bowls or present all the ingredients in small bowls so that everyone can create their own unique personal bowls. If you like, you can opt for whole-wheat or gluten-free tortillas. Paleo-friendly versions also exist.

When it comes to thinking about nutritious vegetables, lettuce typically falls very low on the list. But lettuce and most of its family members do have a lot to offer, nutritionally speaking. Just always make sure to choose your leafy greens based on color: the deeper and more beautiful the green, the richer in vitamins and minerals.

Like the human body, lettuce is made up of lots of water (about 95%), and it absorbs from the soil a large number of water-soluble vitamins (mainly vitamin B) and minerals. Lettuce also offers a dose of folic acid, a major vitamin that contributes to the formation of the genetic material of cells as well as the development of red blood cells. Lettuce also contains vitamin C, potassium, iodine, copper, manganese, zinc, iron, magnesium, beta-carotene, and vitamin E.

Vegetarian Taco Salad

Preparation Time: 15 minutes

Cook Time: 15 minutes

Servings: 4


  • 4 tortillas
  • 2 tbsp. avocado oil
  • 1 tsp. taco spice
  • 1 can rinsed red beans
  • 1 cup corn grain
  • 1 cup grated carrot
  • 1 tsp. taco spices
  • 4 cups chopped romaine lettuce
  • 1 cup grated cheese
  • 1/4 cup sour cream
  • 1/2 cup salsa
  • salt and pepper


  1. Preheat oven to 375°F.
  2. Take 4 oven-safe bowls, brush the insides with olive oil, and sprinkle with taco spice. Place the tortillas in the bowls and press firmly to make them mould into the shape of the bowl.
  3. Place the bowls on a baking sheet and bake for 12-15 minutes until the edges are golden brown.
  4. Take the bowls out of the oven and fill with chopped lettuce, red bean, grated carrot, grated cheese, salsa, and sour cream.

The best part of this salad is that you can determine the ingredients yourself - feel free to switch up the ones we suggested here. You can really add everything you want and let your imagination go wild!

Add this vegetarian taco salad to your summer menu - it’s fast, simple, and perfect for a nutritious lunch or a fun summer barbecue.

With so many modifications to experiment with, you’ll sure never get bored of this recipe. This vegetarian taco salad is a real gem and will be well appreciated all summer long!

Related Article: Edamame & Avocado Dip with Pita Chips

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