Tuesday, May 3, 2022
HomeHealthy EatingVegetarian Taco Salad – Kalyn's Kitchen

Vegetarian Taco Salad – Kalyn’s Kitchen

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This Vegetarian Taco Salad has lentils, tomatoes olives, and avocado, and this plant-based taco salad is loaded with taste. See ideas within the recipe to make a meatless taco salad utilizing canned beans.

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Vegetarian Taco Salad finished salad in serving bowl

This Vegetarian Taco Salad is a recipe I got here up with after I had “lentil lettuce wrap tacos” on my to-cook listing for months and months. After which someday when my vegetarian brother Rand was visiting me I had the concept to show the lentil tacos right into a taco salad with lentils. And Rand, Jake, and I all wolfed this up, despite the fact that it got here on the finish of a day of recipe testing when none of us have been overly hungry.

And it is a scrumptious possibility for a aspect dish or major dish salad with Mexican flavors whether or not you’re a full-time vegetarian or simply attempting to eat extra plant-based meals. You possibly can add the non-obligatory cheese and Ranch dressing should you favor, or this taco salad can be vegan with out these, and it’ll nonetheless be scrumptious. Right now I’m reminding you about this favourite recipe for my Friday Favorites decide, and should you’re cooking an enormous Mexican meal it is a salad concept that even the meat-eaters will get pleasure from!

What components do you want for this recipe?

  • brown lentils
  • cherry tomatoes
  • can of black olives
  • inexperienced onions
  • avocado
  • fresh-squeezed lime juice
  • Romaine or Iceberg lettuce
  • olive oil
  • purple onion
  • diced inexperienced chiles (not jalapenos, until you actually prefer it spicy)
  • floor cumin (affiliate hyperlink)
  • Kalyn’s Taco Seasoning
  • Inexperienced Tabasco Sauce (affiliate hyperlink)
  • vegetable inventory or broth

What different kinds of beans can you utilize for vegetarian taco salad?

If you wish to skip the step of getting to cook dinner lentils for this taco salad recipe, simply substitute one 15 ounce can of black beans or pinto beans for the lentils.

How will you make this taco salad recipe decrease in carbs?

If you would like a plant-based taco salad that’s a bit decrease in carbs, simply person fewer lentils or beans for this recipe.

What makes this meatless taco salad so scrumptious?

Please don’t skip the step of seasoning the lentils with inexperienced chiles, cumin, taco seasoning, and scorching sauce, as a result of the taco-flavored lentils is what makes this recipe so flavorful. And should you substitute canned beans for the cooked lentils, I might nonetheless season these beans utilizing the identical technique.

Can this taco salad recipe be vegan?

In case you skip the non-obligatory Ranch dressing and grated cheese, this taco salad can be vegan.

Vegetarian Lentil Taco Salad with Tomatoes, Olives, and Avocado found on KalynsKitchen.com

Methods to Make Vegetarian Taco Salad:

(Scroll down for full recipe with dietary data.)

  1. Cook dinner the lentils in 6 cups water till they’re softened however not falling aside; drain properly. (Or rinse and drain one can of black beans or pinto beans should you favor.)
  2. In a big frying pan, warmth olive oil and saute chopped onion for a couple of minutes. Then add inexperienced chiles, floor cumin, and Taco Seasoning and cook dinner about 2 minutes extra.
  3. Add the lentils, 2 T of Inexperienced Tabasco Sauce (affiliate hyperlink) or different scorching sauce, and inventory or water and simmer simply till the liquid has evaporated. (Don’t skip this step, which flavors the lentils.)
  4. As quickly because the liquid within the lentils has evaporated, flip off the warmth and let lentils cool a short while you slice the inexperienced onions, olives, and tomatoes.
  5. Additionally chop the avocado and toss with lime juice.
  6. Coarsely chop sufficient romaine lettuce to make about 6 cups, then wash in salad spinner (affiliate hyperlink). Iceberg lettuce would even be nice on this should you’re an iceberg taco salad fan.
  7. While you’re able to toss the salad, it’s vital to make use of a extremely huge bowl so you’ll be able to combine it up. Put the lettuce within the bowl and add the partly-cooled lentils over the lettuce.
  8. Then use your greatest salad tossing tools to toss the lettuce with the lentils so the taco flavoring components coat the lettuce. (That is what makes further dressing non-obligatory within the salad.)
  9. Then add tomatoes, inexperienced onions, and olives and toss once more.
  10. Serve salad instantly, with diced avocado (and non-obligatory Ranch Dressing and grated cheese if desired) so as to add on the desk.

Vegetarian Taco Salad finished salad in serving bowl, square image

Extra Vegetarian Dinners or Lunches:

Seven Layer Dip Tostadas 

Cauliflower Rice and Pinto Bean Burrito Bowl

Simple Low-Carb Guacamole Tostadas 

Tofu Tacos

Picadillo Lentil Stew with Peppers and Inexperienced Olives 

Elements

  • 1 1/2 cups brown lentils (see notes)
  • 2 cups cherry tomatoes
  • one 6 oz. can black olives
  • 1/2 cup sliced inexperienced onions
  • 1 avocados, diced (or extra)
  • 2 T fresh-squeezed lime juice
  • 6 cups chopped Romaine or Iceberg lettuce

Lentil Seasoning Elements:

  • 2 T olive oil
  • 1/4 cup finely chopped purple onion
  • 1 can (4 oz.) diced inexperienced chiles with juice (not jalapenos, until you actually prefer it spicy)
  • 1 T floor cumin
  • 1 T Kalyn’s Taco Seasoning (see notes)
  • 2 T Inexperienced Tabasco Sauce (roughly to style, see notes)
  • 1/2 cup vegetable inventory

Directions

  1. Put lentils, 6 cups water, and just a little salt in a saucepan and convey to a boil.
  2. When the water boils, scale back to a low simmer and cook dinner till the lentils are tender however not falling aside, about half-hour.  Drain lentils properly. (Or rinse and drain one can of black beans or pinto beans should you favor.)
  3. Warmth the oil in a big frying pan, add the chopped purple onion and saute for a couple of minutes, till the onion begins to melt.
  4. Then add the can of diced inexperienced chiles with juice, floor cumin, and Kalyn’s Taco Seasoning and saute about 2 minutes extra.
  5. Add the lentils, Inexperienced Tabasco Sauce (affiliate hyperlink), and inventory or water and simmer till the liquid has all evaporated (about 10 minutes.)
  6. Flip off the warmth and let the lentils partly cool whilst you prep the opposite components.
  7. Whereas the lentils are cooling drain and slice the olives, reduce tomatoes in half and slice the inexperienced onions.
  8. Cube the avocado into smallish items and toss with the lime juice.
  9. Coarsely chop the lettuce and wash/spin dry with salad spinner, or wash within the sink and dry with paper towels.
  10. To assemble the salad, place the lettuce in a really massive bowl with loads of room to toss the components.
  11. Add the partly cooled lentils on prime of the lettuce and toss properly, so the spicy taco flavoring is coating fairly a couple of of the lettuce items.
  12. Add sliced olives, tomatoes, and sliced inexperienced onions and toss once more.
  13. Serve salad straight away, with diced avocados (and Ranch Dressing and/or grated cheese if desired) so as to add on the desk as desired.

Notes

If you wish to skip the step of cooking lentils, simply use one 15 oz. can black beans or pinto beans for this recipe.

Use your favourite bought taco seasoning should you favor. If you do not have Inexperienced Tabasco Sauce, use any scorching sauce you like.

Dietary data would not embrace non-obligatory Ranch Dressing or grated cheese.

Recipe created by Kalyn.

Vitamin Info:

Yield:

4

Serving Dimension:

1

Quantity Per Serving:
Energy: 339Complete Fats: 20gSaturated Fats: 2.7gTrans Fats: 0gUnsaturated Fats: 16.4gLdl cholesterol: 0mgSodium: 760mgCarbohydrates: 35gFiber: 14gSugar: 7.5gProtein: 11g

Vitamin data is mechanically calculated by the Recipe Plug-In I’m utilizing. I’m not a nutritionist and can’t assure 100% accuracy, since many variables have an effect on these calculations.


Did you make this recipe?

Did you make this recipe? Please depart a star score (underneath the PRINT button within the recipe) or share a photograph of your outcomes on Instagram! THANKS!

Low-Carb Eating regimen / Low-Glycemic Eating regimen / South Seashore Eating regimen Ideas:
All of the low-glycemic components in Vegetarian Taco Salad are a terrific selection for any section of the unique South Seashore Eating regimen. Lentils are a restricted meals for Section One however should you persist with the really helpful serving measurement you’ll be able to eat this for Section One. (In case you use the non-obligatory Ranch Dressing and cheese, South Seashore would suggest decreased fats varieties.) That is too excessive in carbs for conventional low-carb diets.

Discover Extra Recipes Like This One:
Use Salad Recipes to seek out extra recipes like this one. Use the Eating regimen Sort Index to seek out recipes appropriate for a selected consuming plan. You may also wish to comply with Kalyn’s Kitchen on Pintereston Fb, on Instagram, or on YouTube to see all the nice recipes I’m sharing there.

Historic Notes for this Recipe:
This recipe was first posted in 2013. It was final up to date with extra data in 2022.

Pinterest image of Vegetarian Taco Salad

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