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Quick Vegetarian Taco Salad: A Weeknight Fiesta

Taco night was always a highlight growing up, but sometimes the work involved in prepping all the fixings felt daunting. I remember one particularly hectic evening when my mom, resourceful as ever, tossed together a deconstructed version using leftover taco filling and a mountain of crisp lettuce. We all dug in with gusto, surprised at how much we loved this simplified approach. That memory sparked my love for the quick and easy vegetarian taco salad, a dish that brings all the fun of tacos to the table in a fraction of the time.

Recipe Overview

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 3
Dietary Type: Vegetarian

Ingredients

1 lb Morningstar Farms Grillers Burger Style Recipe Crumbles vegetarian ground beef
1 package taco seasoning mix (I use Aroostooks’ Taco Seasoning Mix)
¼ cup water
1 cup cooked kidney beans
1 cup frozen corn kernels
1 (15 ounce) can diced tomatoes and green chilies
1 head green leaf lettuce or 1 head red leaf lettuce, torn into bite-size pieces
½ cup shredded jalapeno jack cheese, shredded (optional)
1 package taco shells (I use El Lago)

Dressing (Optional):

1 cup nonfat yogurt (optional)
1 cup salsa (optional)
2 tablespoons mayonnaise (optional)

Equipment Needed

Large skillet or pan
Cutting board
Knife
Measuring cups and spoons

Instructions

Begin by pouring the can of diced tomatoes and green chilies into a large skillet or pan. Place the pan over medium-low heat.
Next, add the entire package of taco seasoning mix to the pan, right on top of the tomatoes.
To ensure all the delicious taco flavor gets incorporated, rinse the empty diced tomato can with ¼ cup of water. This also helps to get every last bit of tomato out of the can. Pour this water into the pan as well.
Now, stir the taco seasoning mix thoroughly into the tomatoes and water until everything is well combined. This forms the base for your taco filling.
Add the Morningstar Farms Grillers Crumbles and the frozen corn kernels to the pan.
Continue to stir the mixture occasionally until the vegetarian crumbles and corn are heated through. This usually takes about 5-7 minutes.
Add the cooked kidney beans to the pan.
Stir just until the beans are heated through. You don’t want to overcook them, as they can become mushy.
While the taco mixture is heating, prepare the lettuce. Rinse and pat or spin dry the lettuce to remove any excess water. Excess water will make the salad soggy.
Tear the lettuce into bite-size pieces. You can use either green leaf or red leaf lettuce, depending on your preference.
Now, it’s time to assemble the taco salads. Pile the lettuce onto individual plates or bowls.
Top the lettuce with the hot taco mixture. Be generous with your servings!
If desired, sprinkle the shredded jalapeno jack cheese over the taco mixture. The cheese adds a nice bit of creamy spice.
Take the taco shells and crumble two of them over the top of each salad. This adds a satisfying crunch.
For an extra burst of flavor, prepare the optional dressing. In a small bowl, combine the nonfat yogurt, salsa, and mayonnaise. Mix well.
Drizzle the dressing over the taco salads if you choose to use it.

Expert Tips & Tricks

Spice it up: If you like extra heat, add a pinch of cayenne pepper or a dash of hot sauce to the taco mixture.
Make it ahead: The taco mixture can be prepared ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it before serving.
Veggie boost: Add other vegetables like bell peppers, onions, or zucchini to the taco mixture for extra nutrients and flavor. Sauté these veggies before adding the taco seasoning and tomatoes.
Creamy avocado addition: Add diced avocado for healthy fats and a creamy texture.
Toasting the taco shells: For extra crispy taco shells, lightly toast them in the oven or in a dry skillet before crumbling them over the salad.
Yogurt substitution: If you don’t have nonfat yogurt, sour cream or plain Greek yogurt work well too.
Flavor variation: For a richer, smokier flavor, use fire-roasted diced tomatoes and green chilies.

Serving & Storage Suggestions

Serve the Quick Vegetarian Taco Salad immediately after assembling. The warm taco mixture is best served over crisp, cold lettuce. The crumbled taco shells will soften over time, so add them just before serving for the best crunch.

Leftovers can be stored in the refrigerator for up to 2 days. Store the lettuce and taco mixture separately to prevent the lettuce from becoming soggy. Reheat the taco mixture in the microwave or on the stovetop before serving. Add fresh lettuce and crumbled taco shells when you are ready to eat. The optional dressing can also be stored in the refrigerator for up to 3 days.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	435.9 kcal	N/A
Calories from Fat	92 g	21%
Total Fat	10.2 g	15%
Saturated Fat	1.3 g	6%
Cholesterol	0 mg	0%
Sodium	1632.1 mg	68%
Total Carbohydrate	55.9 g	18%
Dietary Fiber	15.8 g	63%
Sugars	6.2 g	24%
Protein	35.5 g	70%

Variations & Substitutions

Vegan Taco Salad: Substitute the jalapeno jack cheese with a vegan shredded cheese alternative. Omit the yogurt in the dressing or replace it with a plant-based sour cream.
Gluten-Free Taco Salad: Ensure that the taco seasoning mix and taco shells are gluten-free. Corn tortillas, toasted and cut into strips, make a great gluten-free alternative to traditional taco shells.
Spicy Taco Salad: Add a finely chopped jalapeno or serrano pepper to the taco mixture for an extra kick.
Mediterranean Taco Salad: Incorporate Mediterranean flavors by adding chopped cucumbers, olives, and feta cheese (or a vegan feta alternative). Use a lemon-herb vinaigrette instead of the optional dressing.
Southwestern Taco Salad: Add black beans and roasted sweet potatoes to the taco mixture. Top with a cilantro-lime dressing.
Kid-Friendly Taco Salad: Omit the jalapeno jack cheese and use a mild cheddar cheese instead. Offer a variety of toppings, such as shredded carrots, diced cucumbers, and cherry tomatoes, so kids can customize their salads.

FAQs (Frequently Asked Questions)

Q: Can I use a different type of vegetarian ground beef?
A: Absolutely! Feel free to use any brand or type of vegetarian ground beef that you prefer. Just adjust the cooking time as needed to ensure it’s heated through.

Q: Can I make this ahead of time?
A: Yes, the taco mixture can be made ahead of time and stored in the refrigerator for up to 3 days. Store the lettuce and taco mixture separately to prevent the lettuce from becoming soggy.

Q: Can I freeze the taco mixture?
A: Yes, you can freeze the taco mixture for up to 2 months. Allow it to cool completely before transferring it to an airtight container or freezer bag. Thaw it in the refrigerator overnight before reheating.

Q: What can I use instead of kidney beans?
A: Black beans, pinto beans, or even chickpeas would all work well as substitutes for kidney beans in this recipe.

Q: Can I add other toppings to the salad?
A: Of course! Feel free to customize your taco salad with any toppings you like, such as avocado, sour cream, salsa, guacamole, or pickled onions.

Final Thoughts

This Quick Vegetarian Taco Salad is the perfect solution for busy weeknights when you’re craving a flavorful and satisfying meal. It’s customizable, easy to make, and packed with nutrients. Don’t be afraid to experiment with different toppings and variations to create your own unique version. Serve it with a side of tortilla chips and your favorite Mexican-inspired beverage for a complete and festive meal. I encourage you to try this recipe and share your feedback. Happy cooking!

Quick Vegetarian Taco Salad Recipe