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Healthy Recipe - Garbanzo & Black Bean Salad Skip to Content

Vegan Taco Salad with Homemade Tortilla Chips

Vegan Taco Salad ingredients photo
Jump to Recipe

Do you have Taco Tuesdays? We often do. The origins of Taco Tuesday are a bit murky, and there are different stories about how it started. However, many people believe that it began as a marketing campaign by a fast-food chain called Taco John’s in the 1980s. Eventually, the idea of Taco Tuesday caught on and became a popular weekly event at various restaurants and bars across the United States.

Today, Taco Tuesday is celebrated in many places across the US as a fun and affordable way to enjoy tacos and other Mexican dishes. We typically have taco night about once a week, but no always Tuesdays. Instead of traditional tacos, I like to create healthier recipes like this one for a vegan taco salad. With the right ingredients, it’s not only delicious but also nutritious. Scoop it up with our homemade corn chips too. YUM!!

I’m not always a fan of vegan “meat” substitutes, so I make this one full of veggie goodness. With the mushroom mix and beans I use, you won’t miss it either.

Why Try a Vegan Diet?

There are many reasons why people choose to become vegan. The most common reasons include ethical considerations, environmental concerns, and health benefits. Here are some reasons to consider:

  1. Ethical reasons: A vegan lifestyle can help prevent animal cruelty and suffering, which many people find objectionable. By not consuming animal products, vegans reduce their role in the system perpetuating such cruelty.
  2. Environmental reasons: Animal agriculture significantly contributes to greenhouse gas emissions and other environmental problems, including deforestation, water pollution, and soil degradation. By eating a plant-based diet, vegans can help reduce their environmental impact.

What are the benefits of eating vegan?

Vegans tend to consume a diet that has better nutrition overall. Fruits, vegetables, whole grains, and nuts are staples of the vegan diet. These foods contain antioxidants, fiber, and other nutritious vitamins and minerals. Multiple studies have shown that vegans are less likely to develop certain chronic diseases [1], such as heart disease, type 2 diabetes, and some types of cancer. Additionally, a plant-based diet can provide all the nutrients necessary for good health when properly planned.

Woman eating vegan salad

You may even live longer by going vegan. Eating more vegetables, less meat, and less dairy may help you reduce your daily calories, which can help you better control your weight. Vegans tend to have a lower BMI than people who eat a meat-based diet.

You don’t need to become 100% vegan, but it is worth trying it once a week. For example, I do no-meat Mondays, Wednesdays, and Sundays.

Overall, becoming vegan can be a way to make a positive impact on the world while also improving your health. However, educating yourself about proper nutrition is important to ensure you meet all your dietary needs.

1. 10 Reasons to Go Vegan in the New Year (2023) | PETA

Power food – Black Beans

My favorite ingredient in my vegan taco salads is black beans. I often add them to other recipes as well. Black beans are considered to be very healthy for a number of reasons.

  1. Nutritional Powerhouse: Black beans are high in various nutrients, including protein, fiber, vitamins, minerals, and antioxidants. They are also relatively low in calories, making them a good food choice for those trying to lose weight.
  2. Good for Heart Health: Black beans contain important minerals like potassium, calcium, and magnesium that help support heart health and lower blood pressure.
  3. Management of Blood Sugar Levels: The fiber and protein in black beans help stabilize blood sugar levels, which can benefit those with diabetes.
  4. Support Bone Health: Black beans are rich in minerals like calcium, magnesium, and phosphorus, which are important for maintaining strong bones.
  5. Anti-Inflammatory Properties: Black beans contain a range of antioxidants that may help to reduce inflammation in the body.

Overall, black beans are a great food choice for those looking to improve their diet and overall health. Here is a recipe for a Vegan Taco Salad with Black Beans that you can try:

Vegan Taco Salad

Recipe card at bottom of page

Ingredients

  • Ingredients:
  • 1 can black beans, drained and rinsed
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • Salt and pepper to taste
  • 4 cups chopped romaine lettuce
  • 1 red bell pepper [1], chopped
  • 1 cup canned corn, drained
  • 1 handful ripe cherry tomatoes, halved
  • 1 avocado, cubed
  • 1 handful cilantro leaves, chopped
  • 1 lime, cut into wedges

Instructions

  • Heat olive oil in a skillet over medium-high heat.
  • Add the black beans, cumin, chili powder, salt, and pepper to the skillet, and cook for 5-7 minutes, stirring occasionally.
  • Meanwhile, wash and chop the romaine lettuce into bite-sized pieces.
  • Place the chopped lettuce onto a large salad bowl or platter.
  • Top the lettuce with the cooked black beans, chopped red bell pepper, canned corn, halved cherry tomatoes, cubed avocado, and chopped cilantro leaves.
  • Squeeze lime juice over the salad and toss everything together to combine.
  • Serve immediately and enjoy!

If you want to add “meat to your Tacos or Taco salad, you have to try this recipe:

“CHORIZO” MUSHROOM Vegan TACO salad MEAT

  • 2 cups sliced baby portobello mushrooms, or mushrooms of choice
  • 1 cup raw walnuts
  • 10 sun-dried tomatoes (not in oil)
  • 1 teaspoon minced garlic
  • 3 Tablespoons adobo sauce (not the peppers; just the sauce from the can)
  • 1 taco seasoning packet
  • 1/4 cup water ( for cooking)

You might also like: Superfood Salad with Quinoa, Chickpea and Kale

Directions

Heat the mushroom “taco meat” in a non-stick skillet. Combine with other ingredients and serve immediately, or refrigerate it to heat another night.

Baked Tortilla Chips – Great for Scooping your Vegan Taco Salad

Baking your tortilla chips is a healthy alternative to buying those often fried in oil. It’s also a cost-effective way to make chips to your taste.

homemade taco chips on a baking sheet

Directions:

  • Buy a pack of flour or corn tortillas (I like corn for a richer taste and it’s gluten free)
  • Preheat the oven to 350 degrees
  • Slice the tortillas like a pizza into 6 sections
  • Lay them out in a single layer on a baking sheet
  • Bake the tortilla wedges for approximately 6 minutes
  • Turn over wedges with tongs
  • Sprinkle a little salt and back for 6-9 minutes more
  • When they are just beginning to get a golden color, remove them and let them cool
  • Sprinkle with more salt and serve

Have you ever tried a vegan recipe? If not, this Vegan Taco Salad with homemade chips is a great way to try it.

You might also like: Sweet and Spicy Mango Habanero Salsa

Vegan Taco Salad

Prep Time 20 minutes
Cook Time 7 minutes
Servings 2

Ingredients

  • 1 can black beans drained and rinsed
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • Salt and pepper to taste
  • 4 cups chopped romaine lettuce
  • 1 red bell pepper [1] chopped
  • 1 cup canned corn drained
  • 1 handful ripe cherry tomatoes halved
  • 1 avocado cubed
  • 1 handful cilantro leaves chopped
  • 1 lime cut into wedges

Instructions

  1. Heat olive oil in a skillet over medium-high heat.
  2. Add the black beans, cumin, chili powder, salt, and pepper to the skillet, and cook for 5-7 minutes, stirring occasionally.
  3. Meanwhile, wash and chop the romaine lettuce into bite-sized pieces.
  4. Place the chopped lettuce onto a large salad bowl or platter.
  5. Top the lettuce with the cooked black beans, chopped red bell pepper, canned corn, halved cherry tomatoes, cubed avocado, and chopped cilantro leaves.
  6. Squeeze lime juice over the salad and toss everything together to combine.
  7. Serve immediately and enjoy!

Sharing is caring!

  1. Judy says:

    From your photo it looks like there are green and red peppers?

  2. Dona says:

    It was SO good!! Your pictures are absolutely stunning and I am so jealous!

  3. Delicious! with taste we all have to take care of or gums and teeth. It also a part of our health and fitness. I wanna say you thanks for sharing this post..

  4. Salad says:

    Great recipe. Thanks for sharing. It’s ideal for people who care their health and control their diet, not only vegeterians as you mentioned. And garbanzos gives absolutelly increadible taste. One of the reasons I became vegetarian due to weight issues and because of set of possibilities to enjoy unusul tastes.

  5. I’ve never even had garbanzo beans before, but these up close photos of this salad are definitely making me want to try them!

  6. You will not believe this, but I just became a fan of chickpeas just a couple of weeks ago. I didn’t realize they were the same thing as garbanzos, and for some reason I kept ignoring the cans of garbanzo beans at the grocery store aisle! Now that I’ve “discovered” them, I’m hoarding all the chickpea recipes I can get, including this! 🙂

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