A Fast & Healthy “Diabetes Friendly” Taco Bean Salad
Updated: Jul 26, 2020
This recipe developed by Karen Graham is found in Diabetes Essentials. Every recipe in
Diabetes Essentials is kitchen-tested, easy-to-make, and delicious. There are 10 soups, 10 salads, 10 dinners, 10 desserts and 10 snacks. Taco Bean Salad is Dinner #8. Let’s get cooking!
Taco Bean Salad Developed by Karen Graham, Co-Author of Diabetes Essentials
Make this yummy recipe with either veggie ground round or ground beef. Ground round is a commercial vegetarian meat substitute for ground beef made from soy protein. It is precooked so easy to use as it only needs reheating. If you use ground beef, cook it in a heavy pan at medium heat, breaking it up with a spoon, for 10-15 minutes until cooked through, then drain off fat.
Makes 4 servings
312 g pouch Ready to Eat Original Veggie Ground Round (soy protein) or 1/2 lb (250 g) lean ground beef, precooked
19-oz (540 mL) can black beans, drained and rinsed (2 cups/500 mL)
12-oz (341 mL) can corn kernels, drained
2 tsp (10 mL) chili powder
1 tsp (5 mL) ground cumin
1 tsp (5 mL) dried oregano
1 tsp (5 mL) paprika
1 tsp (5 mL) garlic powder
1/2 tsp (2 mL) pepper
6 cups (1.5 L) torn lettuce or other leafy greens (about 1/2 head)
2 large tomatoes, chopped or cut into wedges
1 green bell pepper, sliced
1/2 cup (125 mL) light creamy salad dressing (such as ranch, Thousand Island or coleslaw)
1 cup (250 mL) shredded Cheddar cheese
50 g (20 chips) tortilla chips
1. Add the veggie ground round (or precooked ground beef), beans, corn, chili powder, cumin, oregano, paprika, garlic powder and pepper to the pan and stir at medium heat, for about 5 minutes or until heated through.
2. In a large bowl, toss together lettuce, tomatoes and green pepper. Gently stir in ground round mixture and dressing.
3. Divide salad among four wide serving bowls or plates. Top with cheese and corn chips.