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Easy Three Bean Taco Casserole

April 23, 2020

Easy Three Bean Taco Casserole

This hearty Easy Three Bean Taco Casserole combines black beans, kidney beans, and chickpeas along with some veggies, homemade taco seasoning, and cheese to create a melty, spicy casserole. Serve this healthy dinner with some lettuce, sour cream, and tortilla chips for a comforting yet nutritious dinner!

Easy Three Bean Taco Casserole

Comfort food received its name for a good reason. It means eating a meal that provides inner warmth and positive feelings. Often, comfort food is not always considered healthy because many people consider fried foods, heavy pasta, or desserts to be comfort food. While it is true, I also find comfort in healthy casseroles.

That’s where Easy Three Bean Taco Casserole comes into play! This amazing cheesy dish is made of three beans, cheese, vegetables, and broth. Serve a large scoop of this casserole with tortilla chips and sour cream to dip or with rice/cauliflower rice for a super filling supper.

The toppings are what bring this casserole to the next level so don’t skip on them! Use any of your favorite taco or chili toppings such as lettuce, jalapeno, avocado, Greek yogurt, cilantro, cotija, and tortilla chips. Who wouldn’t want more veggies and dairy on top of their rich and creamy casserole?!

Easy Three Bean Taco Casserole

The Perfect Vegetarian Meal!

This well-rounded casserole has tons of healthy ingredients that appeal to many different diets. Here are some of the healthy vegetarian ingredients in this meatless casserole. 

  • Black beans – Has a low glycemic index despite carb content
  • Kidney beans – Can help reduce blood sugar levels
  • Chickpeas – An excellent source of fiber and protein
  • Bell pepper – High in vitamin C
  • Purple onion – Contains powerful antioxidants
Easy Three Bean Taco Casserole

Homemade Taco Seasoning

I am an advocate of making my own seasonings. Seasoning mixes found at the grocery store contain lots of salt unless they are advertised as “salt-free”. The extra salt is not something we need, so I like to create homemade taco seasoning with spices I already have in the pantry. 

Homemade taco seasoning consists of:

  • Chili Powder
  • Ground Cumin
  • Smoked Paprika
  • Sea Salt
  • Oregano
  • Black Pepper
  • Garlic Powder
  • Onion Powder

The homemade seasoning really makes a difference in this dish. Plus, you can adjust the spices to your liking! If you’re a huge fan of garlic, add more garlic powder. Omit any ingredient that you do not enjoy. 

Ingredients in Easy Three Bean Taco Casserole

  • black beans
  • red kidney beans
  • chickpeas
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves
  • 1 purple onion
  • 2 tablespoons Homemade Taco Seasoning
  • 1 red bell pepper
  • 2 tablespoons tomato paste
  • 1/2 cup veggie stock, low-sodium
  • 1 1/2 cups shredded Mild Cheddar

And don’t forget the toppings!

  • Sliced jalapeños
  • Tortilla chips (You can use Gluten-Free chips as well!)
  • Greek yogurt or sour cream
  • Diced tomatoes
Easy Three Bean Taco Casserole

How to Make Easy Three Bean Taco Casserole

Preheat your oven to 350 degrees Fahrenheit and lightly grease a 9×13 baking dish or casserole dish. Set it aside for later.

In a large skillet, heat 1 tablespoon of oil over medium-high heat and add the garlic and onions. Cook them until fragrant and translucent, or about 2-3 minutes.

Add in the bell peppers and continue to cook for another 2-3 minutes until they soften.

Add in all three beans, tomato paste, veggie stock, and taco seasonings, stirring everything together until well combined. Let it cook a bit until fragrant, about 5 minutes before removing from heat.

Transfer the mixture into the prepared baking dish, spreading into an even layer.

Add in 1/4 the amount of cheese and gently stir it into the casserole. Top with remaining cheese and let it bake until completely heated through and cheese is melted, or about 20-25 minutes.

Remove from oven and let cool for 5 minutes or so before serving.

To serve, top with lettuce or kale (if preferred), jalapeños, tomatoes, and greek yogurt or sour cream, and a side of tortilla chips.

Bon Appetit!

Orchids + Sweet Tea

Other Recipes You’ll Love

If you love this amazing casserole, check out some other hearty dinner recipes!

Easy Three Bean Taco Casserole
Easy Three Bean Taco Casserole

Easy Three Bean Taco Casserole

Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Serves: 8 servings
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Ingredients

  • 1 (15 oz.) can black beans, drained + rinsed (See Notes!)
  • 1 (15 oz.) can red kidney beans, drained + rinsed (See Notes!)
  • 1 (15 oz.) can chickpeas, drained + rinsed (See Notes!)
  • 1 tbsp Extra Virgin Olive oil (See Notes!)
  • 2 garlic cloves, minced
  • 1 medium purple onion, chopped
  • 1 medium red bell pepper, cored, seeded, + diced
  • 2 tbsp tomato paste
  • 1/2 cup veggie stock, low-sodium
  • 2 tbsp Homemade Taco Seasoning
  • 1 1/2 cups shredded Mild Cheddar
  • jalapeños
  • tortilla chips (You can use Gluten-Free chips as well!)
  • Greek yogurt or sour cream
  • tomatoes, diced

Homemade Taco Seasoning:

  • 2 Tbsps chili powder
  • 1 Tbsp cumin
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • 1/2 tsp oregano
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder

Instructions

  • Preheat your oven to 350 degrees Fahrenheit and lightly grease your 9×13 baking dish. Set aside.
  • In a large skillet, heat 1 Tbsp of oil over medium-high heat and add garlic and onions, cooking them until fragrant and translucent, about 2-3 minutes.
  • Add in bell peppers and continue to cook for another 2-3 minutes until softened.
  • Add in all beans, tomato paste, veggie stock, and seasonings, stirring everything together until well combined. Let it cook a bit until fragrant, about 5 minutes before removing from heat.
  • Transfer the mixture into the prepared baking dish, spreading into an even layer.
  • Add in 1/4 the amount of cheese and gently stir it into the mixture. Top with remaining cheese and let bake until heated through and cheese is melted, about 20-25 minutes.
  • Remove from oven and let cool for 5 minutes or so before serving.
  • To serve, top with lettuce or kale (if preferred), jalapeños, tomatoes, and greek yogurt or sour cream and a side of tortilla chips.
  • Bon Appetit!

Tips & Tricks

BEANS: When using dried beans, be sure to soak about 2 cups of lentils, black or red kidney beans in a pot or bowl covered with water overnight. To begin cooking, rinse the soaked beans and add fresh water to a pot along with beans. Boil for the first 10 minutes and then reduce the heat and let simmer for 30-40 minutes or until beans are tender.
OIL: Instead of extra virgin olive oil, you can also use grapeseed oil or vegetable oil, if preferred.
CHEESE: Instead of Mild Cheddar, you can also use Monterey Jack or Sharp.
STORAGE: Leftovers can be stored in a tightly sealed container in the refrigerator for up to 3 days, for optimal freshness. 

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ORCHIDS + SWEET TEA

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  1. Great hearty vegetarian meal. Good flavour which can be hard to do with vego stuff, the spice mix is great. My vego-skeptical husband enjoyed. Going to be eating a lot in Lent.

    • Hi Lucinda! That’s so great to hear! I’m so glad that both you and your husband enjoyed it! 🙂

  2. I love TEx-Mex flavors and this 3 Bean Taco Casserole really hit the spot! It’s filled with so much flavor, and it makes terrific leftovers. I love the idea of switching up the cheeses – I’ll try extra sharp cheddar next time!

  3. This casserole is so good and so easy. Using canned beans is such a huge bonus right now since getting fresh produce is a bit troublesome, but I do stock plenty of canned beans at home. 🙂