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Healthy Recipes Reference Library Store Specials About Us Friday, May 05, 2006
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Taco Salad
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with corn tortilla chips or spoon into whole wheat tortillas.
Diet Types: Dairy Free, Low Fat, Vegan, Vegetarian
Ingredients:
  • 1 cup cooked Pinto Beans
  • 5 ounces silken soft Mori-Nu tofu
  • 2 tablespoons lemon juice
  • 2 teaspoons Cumin
  • 2 tablespoons fresh cilantro
  • 1/4 teaspoon black pepper
  • 3 cups chopped green lettuce
  • 4 large tomatoes, chopped
  • 1 cup corn kernels
  • 1/2 cup shredded soy cheese
  • 1 large carrot, shredded
  • 1/2 cup minced red onion
  • 1 cup seeded and diced cucumber
  • 1 can chopped jalapeno peppers
  • 1/2 cup salsa
  • 1/2 cup chopped black olives
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Combine beans, tofu, lemon juice, Cumin, cilantro, and pepper in a blender or food processor and process until smooth. Set aside. Prep vegetables of choice. Place lettuce in a large salad bowl or shallow serving dish. Spoon bean mixture on top and spread flat, almost to edges. Arrange remaining vegetables and cheese on top. Serve salsa on the side.

    Printable Version E-mail a Friend
    Quinoa Pilaf
    Full of flavor.

    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 252
    Calories from Fat 56
     % Daily Value*
    Total Fat 6g10%
      Saturated Fat 1g3%
      Mono Fat 3g 
    Sodium 1060mg44%
    Total Carbs 41g14%
      Dietary Fiber 10g42%
      Sugars 1g 
    Protein 13g 
    Iron33%
    Calcium25%
    Vitamin B-625%
    Vitamin C60%
    Vitamin E16%
    Vitamin A79%
    Selenium9%
    Manganese35%
    Copper25%
    Zinc10%
    Potassium31%
    Phosphorus21%
    Magnesium22%
    Pantothenic acid10%
    Niacin13%
    Riboflavin12%
    Thiamin27%
    Folate38%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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