Nutrition · Parenting · Pregnancy

Taco Salad: A quick and balanced dinner

Ingredients for a mexican salad on wooden tableware

There are days I come home tired but as a parent, still need to think of a healthy dinner to prepare for myself and my family.  This is my ‘go-to’ quick, nutritious, no-cook meal that is ready in under 30 minutes.

I use this salad as my protein filling, but also have chopped lettuce, tomatoes, cucumbers, onions, and/or avocado on the side – so everyone can choose what they wish to add to their taco.

I usually serve this with whole wheat tortillas, but you can also mix in some cooked whole wheat couscous instead!

Save any leftovers for the next day’s snack or lunch!

Black Bean and Corn Salad


1 can (12 oz) whole kernel corn, drained and rinsed 1 can (341 mL)
2 cans (19 oz each) black beans, drained and rinsed 2 cans (540 mL each)
2 tomatoes, chopped 2
1 bunch cilantro, finely chopped 1 bunch
5 green onions, finely sliced 5
1 small red onion, finely chopped 1
1 red bell pepper, seeded and chopped 1
1 tbsp minced garlic 15 mL
¼ cup lime juice 60 mL
½ tsp ground black pepper 2 mL
2 tbsp vegetable oil 30 mL


  1. In a large bowl, mix together the corn, black beans, tomatoes, cilantro, green onions, red onion, bell pepper, and garlic.
  2. Gently mix in the lime juice and black pepper. Drizzle with vegetable oil to serve.

Quick Tip:

As you prepare your meals, ask yourself: Is there colour on the plate? That is, are there dark green, red, orange or yellow coloured foods on your plate? This will help you ensure there’s rich nutrients such as: fibre, vitamin A, vitamin C and folate in your meal, which are all important nutrients for your pregnancy!

For more information, access or call Telehealth Ontario at 1-866-797-0000 to speak with a Registered Dietitian.

Nutrition Information
Per serving: 190 calories, 4.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 310 mg sodium, 32 g carbohydrate, 11 g fibre, 4 g sugar, 9 g protein, 10% DV vitamin A, 54% DV vitamin C, 6% DV calcium, 15% DV iron.

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