If you’re looking for a meal that’s both delicious and packed with health benefits, the Healthy Taco Salad (Mexican Salad) is a perfect choice. This vibrant and satisfying Salad is loaded with nutrients that contribute to overall well-being. Let’s explore why this salad is a fantastic option for a nutritious and flavorful meal!
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Lean Protein
The foundation of this Healthy Taco Salad (Mexican Salad) is lean ground beef. Lean meats provide high-quality protein, essential for muscle growth, repair, and various bodily functions. Protein also helps you feel full for longer periods, aiding in appetite control and weight management.
Fresh Vegetables
This Healthy Taco Salad (Mexican Salad) includes a variety of fresh vegetables. Carrots are rich in beta-carotene, which the body converts into vitamin A. This vitamin supports healthy vision, boosts the immune system, and contributes to healthy skin. Lettuce adds a crunchy texture while supplying important vitamins and minerals, including vitamin K, which is crucial for bone health.
Kidney Beans
Kidney beans are a fantastic source of dietary fiber and plant-based protein. The fiber aids in digestion, helps maintain healthy blood sugar levels, and supports heart health. Beans are also a great way to add substance and keep you feeling satisfied.
Avocado
The addition of avocado provides a dose of healthy fats. These monounsaturated fats are heart-healthy and help in the absorption of fat-soluble vitamins like A, D, E, and K. Avocado also adds a creamy texture to the salad and is packed with potassium, which helps regulate blood pressure.
Mini Tortilla Chips
While tortilla chips add a delightful crunch, they can also offer a source of whole grains if you choose options made from whole wheat. Look for chips with minimal added sugars and salt to keep your salad as healthy as possible.
Tips for Extra Nutritional Boost
To further enhance the health benefits of this Healthy Taco Salad (Mexican Salad), consider these additional tips:
- Add More Veggies: Feel free to include extra vegetables like bell peppers, cucumbers, or radishes. These additions will increase the salad’s fiber content and provide additional vitamins and minerals.
- Adjust Seasonings: Use herbs and spices to flavor the salad without adding extra sodium. Fresh cilantro, lime juice, and a pinch of cumin can elevate the taste while keeping the dish healthy.
- Watch the Portions: While this salad is nutritious, keeping an eye on portion sizes can help maintain balance in your diet.
Healthy Taco Salad (Mexican Salad)
4
servings15
minutes10
minutes410
kcalCook lean ground beef with finely chopped carrots, then combine with chopped lettuce, kidney beans, and tortilla chips. Toss with a sauce made from Greek yogurt and tomato paste. Top the salad with diced avocado and halved cherry tomatoes for added freshness and flavor.
Ingredients
300 g lean ground beef
1 tablespoon olive oil
2 carrots, finely chopped into thin strips (julienne)
1 can kidney beans (200g), drained and rinsed
1 head of regular lettuce, roughly chopped
50 g cherry tomatoes, halved
1 avocado, diced
100 g mini tortilla chips
- For the sauce
4 tablespoons greek yogurt
2 tablespoons tomato paste or ketchup
1 tablespoon olive oil
1 teaspoon lime juice
1/2 teaspoon garlic powder
1/2 teaspoon paprika powder
Salt and pepper to taste
Directions
- Heat the olive oil in a pan over medium heat. Add the ground meat and cook until browned and crumbly. Season with salt and pepper.
- Stir in the finely chopped carrots with the meat and cook for another 3-4 minutes until the carrots are tender.
- In a small bowl, mix the Greek yogurt, tomato paste or ketchup, olive oil, lime juice, garlic powder, paprika powder, salt, and pepper until smooth and pink.
- In a large bowl, mix the cooked meat and carrot mixture with the lettuce, kidney beans, and tortilla chips. Pour the pink sauce over the mixture and toss everything together until evenly coated.
- Place the diced avocado and 50g of halved cherry tomatoes on top of the mixed salad as a fresh garnish.
Notes
- Tag us on Instagram @cherrieswithlove when you make this delectable recipe to share the love and inspire others!
Tips
- I like to season the avocado cubes with a bit of salt, pepper, and lime juice before putting them on top. It adds extra flavor and keeps the avocado from browning.
Nutrition Facts
4 servings per container
- Amount Per ServingCalories410
- % Daily Value *
- Total Fat
16g
25%
- Saturated Fat 2g 10%
- Trans Fat 0g
- Sodium 630mg 27%
- Total Carbohydrate
41g
14%
- Dietary Fiber 11g 44%
- Sugars 6g
- Protein 26g 52%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Healthy Taco Salad (Mexican Salad)
Frequently Asked Questions
How can I make this recipe lower in sodium?
To reduce sodium, use low-sodium versions of the taco seasoning and canned beans. You can also cut back on the amount of salt added during cooking.
How long will leftovers last?
The salad mixture (excluding the avocado and tortilla chips) can be stored in the refrigerator for up to 3 days. Add avocado and chips fresh when serving to maintain texture and flavor.
Can I make the salad spicier?
Yes, to add more spice, you can include additional chili powder, cayenne pepper, or hot sauce to the meat mixture or the pink sauce, depending on your preference.
As a nutritionist, it’s important to note that while I strive to provide valuable insights, I may not be familiar with all individual health conditions or circumstances. Therefore, it’s advisable to consult with a healthcare professional for personalized advice tailored to your specific needs. Thank you for your understanding.
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