Vegetarian taco salad

Lunch

Item Rating: 77/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		331.2
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		567.8 mg	24%
Total Carbohydrates		37.9 g	13%
	Dietary Fiber	7.6 g	27%
	Sugars	4.7 g
protein		11.4 g	22%
Vitamin D		0 mcg	0%
Calcium		142.0 mg	10%
Iron		2.4 mg	13%
Potassium		425.9 mg	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 127 cal (39.3%)

Protein: 45 cal (14.0%)

Carbs: 151 cal (46.6%)

About Vegetarian taco salad

Vegetarian taco salad is a colorful and nutrient-packed dish inspired by Mexican cuisine. Typically made with a base of lettuce or mixed greens, it includes plant-based protein sources like black beans, kidney beans, or tofu, alongside fresh vegetables such as tomatoes, corn, and avocado. Flavored with taco spices and topped with tortilla chips for crunch, it’s a versatile meal suited for diverse dietary preferences. This dish provides a blend of macronutrients: high fiber from beans, healthy fats from avocado, and essential vitamins like vitamin A and C from vegetables. Packed with antioxidants and plant-based protein, vegetarian taco salad is a wholesome option, whether served as a main course or a side dish.

Health Benefits

• High fiber content from beans improves digestion and supports heart health (6-8 grams of fiber per serving).
• Avocado provides healthy monounsaturated fats that support brain and heart health.
• Tomatoes and greens deliver vitamin C and vitamin A, boosting immunity and promoting healthy skin.
• Corn contributes to the intake of B vitamins, which are essential for energy metabolism.
• Legumes like black beans are rich in magnesium, essential for nerve and muscle function.

Dietary Considerations

Allergens: Contains corn, soy (if using tofu), wheat (if tortilla chips are included), nightshade vegetables (tomatoes)

Suitable for: Vegetarian, vegan (if tortilla chips are dairy-free), gluten-free (if chips are certified gf), low-cholesterol

Not suitable for: Soy-free diets (if tofu is included), gluten-free diets (without appropriate chips), nightshade-sensitive diets

Selection and Storage

Store ingredients separately to maintain freshness, especially for greens and avocado. Assemble just before serving for optimal texture and flavor.

Common Questions About Vegetarian taco salad Nutrition

Is vegetarian taco salad high in protein?

Vegetarian taco salad typically contains protein-rich ingredients like black beans or lentils, offering about 10-15 grams of protein per serving. Adding toppings like cheese or tofu can further increase the protein content, making it a decent source for vegetarians.

Can I eat vegetarian taco salad on a low-carb or keto diet?

Vegetarian taco salad can be adjusted for low-carb or keto diets by avoiding high-carb ingredients like tortillas, beans, and corn. Instead, use high-fat toppings like avocado, sour cream, and cheese, paired with leafy greens and low-carb vegetables like bell peppers and zucchini.

What are the health benefits of vegetarian taco salad?

This dish is typically rich in fiber from greens and legumes, supporting digestion and heart health. It also provides essential nutrients like Vitamin C (from tomatoes or bell peppers) and healthy fats (from avocado), while being low in saturated fats if prepared without creamy dressings or excessive cheese.

What is the recommended portion size for vegetarian taco salad?

A standard serving size for vegetarian taco salad is about 1-2 cups, depending on the individual’s calorie needs. For a balanced meal, include a mix of greens, vegetables, protein sources like beans or tofu, and moderate servings of dressings or toppings.

How does vegetarian taco salad compare to traditional taco salad?

Vegetarian taco salad typically swaps out ground meat for plant-based protein sources like beans, tofu, or tempeh. This substitution lowers saturated fat intake and increases fiber. However, it may be slightly lower in protein unless fortified with additional vegetarian protein sources.

Data Sources & Scientific References