Low Sodium Vegetarian Corn and Black Bean Taco Salad

Servings

Serving size

1 large salad

COOKING TIME

45 Minutes

This recipe can be multiplied. The corn and black bean mixture will keep well in the refrigerator for about 2 days.

Low Sodium Vegetarian Corn and Black Bean Taco Salad

Ingredients

1 tsp. Olive oil

1 medium White onions (diced)

1 Medium Green bell peppers (diced)

1/2 Tbsp. Chili powder

1/2 tsp.. Ground cumin

1/8 tsp. Salt

1 large ear Corn, sweet, yellow, raw (kernels cut from cob)

1 15 ounce can Canned no salt added black beans (drained and rinsed)

1/4 cup Water

2 ounces Snacks, tortilla chips, unsalted, white corn

3 cup shredded Iceberg lettuce (sliced thin)

1 large whole (3 inch dia) Tomatoes (sliced into small wedges)

2 Ounces Reduced fat monterey jack cheese (shredded)

2 Tbsp. Reduced fat sour cream

Instructions

Place a large skillet over medium heat and add the oil. Add the diced onion. Cook, stirring frequently, until the onions begin to soften. Add the green bell pepper, chili powder, cumin and salt. Cook for about 3 minutes until the peppers begin to soften.

Add the corn and cook for about 3 minutes. Add the black beans and the water and continue cooking for about 7 - 10 minutes over medium heat until the water is almost evaporated. Remove from the heat, let cool and then refrigerate.

While the corn and black bean mixture is cooling slice the lettuce and the tomatoes. Shred the cheese.

When ready to assemble place the broken taco shells in the bottom of a large bowl. Top with the lettuce and then the corn and black bean mixture. Arrange the tomato wedges around the edges.

Top with the shredded cheese, then spoon the sour cream on top and serve.

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Special Diet Information

Click on the icon for information.

GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.

Lactose

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Coumadin® (Warfarin)

This recipe is NOT safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.

Sodium

This is a low sodium recipe.

Recipe Notes

I’ve had requests for a vegetarian version of the Taco Salad recipe and here it is. I have tried this with frozen corn (about a cup), and that’ll work in a pinch, but it’s just not as good as using fresh corn. There are endless variations for this recipe. You could use pinto beans and rice. Substitute with anaheim or poblano peppers for a spicier mix. Red peppers will make it sweeter.

I like to use broken corn taco shells in this salad – they hold up better when the dish gets to the table. Lastly, you can add your favorite bottled salsa. Choose one that has very low sodium and little added sugar.

"Texas: 32 electoral votes, another of the socalled big enchiladas or if not an enchilada at least a huge taco."

Dan Rather, Newsman