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Veggie Taco Salad

Veggie Taco Salad Veggie Taco Salad

Simple dish made with fresh corn, tomatoes and brown rice, and well seasoned with dried herbs, fresh cilantro and salsa!













Low Cholesterol, Trans-fat Free, High Fiber


2 tablespoons olive oil
or canola oil
1 large onions
1 ½ cups corn
4 large tomatoes
1 ½ cups brown rice
15 ounces black beans
1 can, rinsed, or you can use kidney or pinto beans
1 tablespoon chili powder
1 ½ teaspoons oregano
¼ teaspoon salt
or to taste
½ cup cilantro
freshly chopped
½ cup salsa
2 cups mixed salad greens
or lettuce
¾ cup monterey jack cheese
or pepper Jack cheese, shredded
2 ⅓ cups tortilla chips
coarsely crumbled
1 x limes
wedges, for garnish, optional


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 rice, beans, chili powder, 1 teaspoon oregano and ¼ teaspoon salt.

Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.

Coarsely chop the remaining 3 tomatoes.

Mix with cilantro, salsa and the remaining ½ teaspoon oregano in a medium bowl.

Toss mixed greens in a large bowl with the bean mixture, half the fresh salsa and ½ cup cheese.

Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 291g (10.3 oz)
Amount per Serving
Calories 23038% of calories from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 13mg 4%
Sodium 550mg 23%
Total Carbohydrate 9g 9%
Dietary Fiber 9g 35%
Sugars g
Protein 22g
Vitamin A 31% Vitamin C 38%
Calcium 16% Iron 14%
* based on a 2,000 calorie diet How is this calculated?


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