Sargent Choice Test Kitchen: Vegetarian Taco Salad

Sargent Choice Vegetarian Taco Salad

November 1, 2022

Patricia Isabel Orus Deya, Nutrition and Public Health Major

Recipe adapted from Peas and Crayons
Yield: 6 servings

 Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 1½ cups fresh or frozen corn kernels
  • 4 large tomatoes
  • 1.5 cups cooked quinoa (or other whole grain)
  • 1 15-ounce can of black, kidney, or pinto beans
  • 1 tablespoon chili powder
  • 1½ teaspoons dried oregano, divided
  • ¼ teaspoon salt
  • ½ cup chopped fresh cilantro
  • 1/3 cup prepared salsa
  • 2 cups shredded iceberg or romaine lettuce
  • 1 cup low-fat shredded pepper Jack cheese (Cabot)
  • 2 ½ cups coarsely crumbled tortilla chips

Directions

  1. Cook quinoa or whole grain of choice according to package directions.
  2. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with the cooked quinoa/grain, beans, chili powder, 1 teaspoon oregano, and ¼ teaspoon salt.
  3. Coarsely chop the remaining 3 tomatoes. Combine with the cilantro, salsa, and the remaining ½ teaspoon oregano in a medium bowl.
  4. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa, and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing the remaining fresh salsa at the table.

What We Liked

  • We liked all the different textures in this dish from the crunch of the tortilla chips and veggies to the creaminess of the cheese and beans.
  • This was a fun, quick and easy recipe!

Suggestions

  • Add more spices to enhance the flavor or heat.
  • A simple vinaigrette would also go great with the salad.
  • You can make homemade chips by toasting tortillas in the oven.

Nutritional Value

  • The meal was balanced with quinoa and tortilla chips providing carbohydrates for energy; corn, onion, and lettuce providing fiber and water for filling power; and beans and cheese providing protein for lasting satiety.