Craving the crunch and zest of a taco salad but want something a little more wholesome and filling? Meet your new weeknight hero! This Black Bean and Barley Taco Salad is incredibly easy, ridiculously affordable, and packed with plant-based goodness. It’s the perfect satisfying lunch or light dinner that comes together in a flash.
Ingredients
• 1 15-ounce / 425g can black beans, rinsed and drained
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 2 tablespoons / 30ml fresh lime juice
• 1 teaspoon / 5ml hot chili sauce
• 1 cup / 185g cooked pearl barley
• 1 head iceberg lettuce, shredded
• 3/4 cup / 180g your favorite salsa
• 1 large handful tortilla chips, crumbled
• 2 tablespoons / 30ml vegan Italian dressing
Instructions
1. In a medium bowl, add the drained black beans, cumin, oregano, lime juice, and hot sauce. Using a fork or potato masher, mash the mixture until the beans are mostly broken down but still have some texture.
2. Gently fold the cooked barley into the mashed black bean mixture until well combined.
3. To assemble the salads, divide the shredded iceberg lettuce between two large bowls or plates.
4. Spoon the black bean and barley mixture evenly over the lettuce.
5. Top each salad with salsa and a generous sprinkle of crumbled tortilla chips.
6. Drizzle with the vegan Italian dressing and serve immediately for the best crunch.
Nutritional Information
• Per serving (1/2 of recipe)
• Calories: 343
• Fat: 3g
• Carbohydrates: 68g
• Protein: 18g
• Fiber: 19g
• Sugar: 12g
• Sodium: 860mg
Pro Tips
• for the Best Taco Salad
• For easy meal prep, cook the barley and prepare the black bean mixture ahead of time. Store them in separate airtight containers in the fridge for up to 3 days. Assemble just before serving.
• Boost the veggies by adding thawed frozen corn, diced red bell pepper, or chopped red onion to the bean and barley mixture.
• Swap the Italian dressing for a creamy avocado or cilantro-lime dressing for a different flavor profile. A dollop of vegan sour cream also works wonders.
• For a heartier meal, serve the black bean and barley mixture warm over the crisp, cool lettuce.
FAQ
Q: Is this vegetarian taco salad a good source of protein
A: Yes, this is a fantastic source of plant-based protein. Each serving contains 18 grams of protein, thanks to the powerful combination of black beans and barley, which together provide all the essential amino acids.
Q: Can I make this taco salad gluten-free
A: Absolutely. To make this recipe gluten-free, simply substitute the pearl barley with an equal amount of cooked quinoa or brown rice. Also, ensure your tortilla chips and dressing are certified gluten-free.
Q: How do I meal prep this salad without it getting soggy
A: For perfect meal prep, store the black bean and barley mixture in a separate airtight container in the fridge for up to 3 days. Keep the lettuce, chips, and dressing separate until you are ready to assemble and serve. This keeps the lettuce and chips crisp.
Q: What are some other vegetarian additions for this salad
A: You can easily boost the veggie content by adding thawed frozen corn, diced avocado, chopped red onion, or diced bell peppers. For a different flavor, try a creamy cilantro-lime dressing or a dollop of vegan sour cream.
