Hearty Vegetarian Taco Salad with Polenta Chips
Warm up this winter with a delightful Hearty Vegetarian Taco Salad that celebrates fresh flavors even when fresh vegetables are scarce. Featuring a vibrant blend of kidney beans, sweet corn, and spicy green chilies, this salad is a colorful and nutritious meal that pleases both kids and adults alike. The luscious light sour cream enriches every bite, while the crunchy SOLEA polenta corn chips add texture with their low-fat goodness. Perfect for cozy family dinners or as a satisfying lunch, this taco salad proves that vegetarian dishes can be both filling and fabulous!
4
Servings
238
Calories
9
Ingredients
Ingredients
Kidney Beans
16 ounces (rinsed and drained)
Corn
8 3/4 ounces (drained)
Green Chilies
4 ounces (diced)
Roma Tomatoes
2-3 (diced)
Green Onions
3 (sliced)
Taco Seasoning
1 tablespoon
Light Sour Cream
1/3 cup
Mixed Greens
4-5 cups (shredded)
Baked Corn Tortilla Chips or Polenta Corn Chips
5 ounces (broken)
Instructions
1
In a large mixing bowl, combine the rinsed kidney beans, drained corn, green chilies, diced roma tomatoes, sliced green onions, and taco seasoning. Stir until all ingredients are evenly mixed.
2
Gently fold in the light sour cream to incorporate it throughout the mixture, ensuring that every bite has a touch of creaminess.
3
To serve, place the shredded mixed greens on individual serving plates. If you anticipate leftovers, it’s best to keep the greens separate to prevent wilting.
4
Spoon the hearty taco mixture generously over the greens.
5
Top each serving with a handful of baked corn tortilla chips or crumbled polenta chips for a satisfying crunch.
6
Enhance your salad with optional toppings such as olives, shredded cheese, and taco sauce as desired.
Nutrition Information
3.5g
Fat
33g
Carbs
9.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Vegetarian Taco Salad?
It is a nutritious vegetarian meal featuring kidney beans, sweet corn, green chilies, and crunchy polenta chips.
Is this recipe suitable for vegetarians?
Yes, this recipe is specifically designed as a vegetarian one-dish meal.
How many servings does this recipe provide?
This recipe makes 4 servings.
What are the main protein sources in this salad?
The primary protein source is kidney beans, providing 9.5g of protein per serving.
How many calories are in one serving of this taco salad?
Each serving contains 238 calories.
What is the fat content per serving?
This is a low-fat recipe with only 3.5g of fat per serving.
What gives the salad its crunch?
The crunch comes from 5 ounces of broken baked corn tortilla chips or polenta corn chips.
Can I store leftovers of this salad?
Yes, but it is recommended to keep the shredded mixed greens separate from the taco mixture to prevent wilting.
What type of tomatoes should I use?
The recipe calls for 2-3 diced roma tomatoes.
How much taco seasoning is required?
You will need 1 tablespoon of taco seasoning.
Is there a creamy element in the salad?
Yes, 1/3 cup of light sour cream is folded into the bean and vegetable mixture.
What kind of beans are used?
The recipe uses 16 ounces of rinsed and drained kidney beans.
How much fiber is in this recipe?
While the exact fiber count is not specified, kidney beans and corn are naturally high-fiber ingredients.
What are some suggested optional toppings?
Optional toppings include olives, shredded cheese, and taco sauce.
What type of greens should be used as the base?
The recipe recommends 4-5 cups of shredded mixed greens.
Are green chilies included in this recipe?
Yes, it includes 4 ounces of diced green chilies for a hint of spice.
Is this a kid-friendly meal?
Yes, the description notes it is a nutritious meal that pleases both kids and adults.
How many carbohydrates are in a serving?
There are 33g of carbohydrates per serving.
How many green onions do I need?
The recipe requires 3 sliced green onions.
Is this recipe considered a low-fat option?
Yes, it is tagged as a low-fat and healthy meal.
How do I prepare the polenta chips?
The chips should be broken or crumbled and used as a topping for the salad.
What is the total number of ingredients?
There are 9 main ingredients in this recipe.
Can I use frozen corn?
The recipe specifies 8 3/4 ounces of drained corn, but thawed frozen corn can be used as a substitute.
What is the first step in the instructions?
The first step is to combine kidney beans, corn, chilies, tomatoes, green onions, and taco seasoning in a large bowl.
Should the sour cream be mixed in or used as a topper?
The instructions say to gently fold the light sour cream into the taco mixture.
How do I assemble the final dish?
Place greens on a plate, spoon the taco mixture over them, and top with chips and optional toppings.
Is this meal suitable for a quick lunch?
Yes, it is described as a satisfying lunch or a cozy family dinner.
Does this recipe require any cooking?
No stove-top cooking is required; it is a simple assembly of fresh and canned ingredients.
What is the serving size?
The specific serving size is not listed, but the total yield is 4 servings.
Can I add extra protein to this?
While the recipe is vegetarian, you could add extra beans or a meat substitute if desired.