Vegan Taco Salad (Deconstructed)

Hey guys!

Wanted to share this recipe with you. I was craving a taco salad, but have also been conscious of my swelling tummy and lack of exercise. So, I figured a simple, healthy taco salad without the excesses would be a good compromise.

Derrida’s Taco Salad

Ingredients
Makes 4 servings

• 1 can non- or low-fat refried pinto beans; black beans would work, too. (If you’re vegan, make sure they’re not made with lard!). Tip: Do not buy the non-fat refried pinto beans from Trader Joe’s. They were gross! Opt for their “salsa” style instead or try their Cuban style black beans.
• 1/4 cup vegan bread crumbs, divided by tablespoon (4). I used the Panko bread crumbs (new item) from Trader Joe’s — they’re vegan! This gives the taco-shell crunch we’re going for, without all the calories!
• 1/4 cup vegan shredded cheese, divided by tablespoon (4)
• 1 cup shredded cabbage
• Diced tomato and onion to taste (for sauteing beans in and as a topping)

Directions

• Preheat oven on broil.
• Spray cooking spray in a skillet and saute diced onions and tomatoes (about 1/2 cup each) over medium-heat until translucent. Add entire can of beans and saute until warm. Remove from heat.
• Place 1/3 cup of beans into each ramekin. Top with a tablespoon of bread crumbs and a tablespoon of shredded vegan cheese. Broil in the oven for about 5 minutes or until cheese and crumbs are lightly browned and crispy.
• Top with cabbage and diced tomatoes and onions. Feel free to add non-fat sour cream (or soy sour cream), hummus, chili sauce, black olives, etc. You can even add ground soy “meat” or crumbled tempeh (but add the calories in, if you’re tracking!). Garnish with lime.

Before topped with the “salad”

Nutrition Facts
4 Servings
Amount Per Serving
Calories		139.6
Total Fat		2.4 g
	Saturated Fat	1.3 g
	Polyunsaturated Fat	0.3 g
	Monounsaturated Fat	0.6 g
Cholesterol		4.9 mg
Sodium		531.5 mg
Potassium		442.0 mg
Total Carbohydrate		20.4 g
	Dietary Fiber	4.7 g
	Sugars	1.1 g
Protein		8.2 g

Vitamin A	4.3 %
Vitamin B-12	1.9 %
Vitamin B-6	3.9 %
Vitamin C	21.2 %
Vitamin D	0.0 %
Vitamin E	1.1 %
Calcium	12.7 %
Copper	2.7 %
Folate	6.1 %
Iron	10.3 %
Magnesium	10.1 %
Manganese	17.5 %
Niacin	3.5 %
Pantothenic Acid	1.8 %
Phosphorus	14.5 %
Riboflavin	4.4 %
Selenium	5.4 %
Thiamin	6.7 %
Zinc	2.6 %

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

Enjoy a ramekin of taco salad with a side salad or steamed veggies for a really healthy meal!

Happy munching!

<3,
The Cranky One

Tags: taco salad, vegan meals