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If you’re looking for a quick and easy, plant-based recipe that only requires one dish, a handful of ingredients and a few minutes of your time, you’ve found it! This easy taco casserole recipe is my favorite go-to dinner after a busy day when I want something delicious but can’t be bothered to put any effort in. My recipe is meat and dairy-free, but can easily be adjusted based on your personal preferences. If you’ve got extra veggies on hand that you think would compliment the dish, feel free to add them in! Sometimes I like to throw the casserole in a tortilla and make it into a burrito, or pile it into a bed of chips. However you choose to serve this casserole, I hope you enjoy it as much as I do!
Below is a step-by-step guide to making this vegan casserole, with a full recipe summary and measurements at the bottom of the page.
Here’s an informational list of the ingredients you’ll need to prepare this casserole:
- Onion: White, yellow, or red onions will all work fine for this recipe, but I typically use sweet yellow because I enjoy their milder flavor. Onions are rich in antioxidants and other compounds that help to fight against disease and cancer.
- Red bell pepper: Some major health benefits of bell peppers are their high concentration of vitamins and nutrients such as Vitamins A, C, B6, K, and E, and potassium and fiber.
- Jalapeños: These, along with all other peppers, contain a compound called capsaicin which gives them their spice and has been found to show many health benefits. Some benefits of jalapeños are reduced inflammation and cancer-fighting antioxidants, like quercetin. Overall, these peppers are a great immune booster.
- Corn: In it’s purest form, corn is an excellent source of vitamins, nutrients and antioxidants, such as Vitamins A, C, and B6, and helps fight against cancer and cardiovascular disease.
- Black beans: Legumes are packed with protein and fiber as well as other essential vitamins to fight against illness and disease. I always try to buy the salt-free cans if they have them so that I can maintain a healthy sodium intake, since too much can lead to negative effects. When eating a plant-based diet, it’s very important to ensure you are meeting your daily protein requirements. According to the CDC, your daily protein intake should make up approximately 16% of the calories you consume. Since beans contain roughly 8 grams of protein per one half cup serving, consuming them on a daily basis is a great way to ensure your meeting those needs.
- Diced tomatoes: Even canned tomatoes are a great source of nutrients and contribute to a reduced risk of cancer and heart disease by lowering cholesterol and boosting the immune system.
- Jasmine rice: There are very few health benefits of jasmine rice, but it’s a necessary ingredient to achieve the heartiness and taste of this casserole.
- Lime juice: An essential element to this dish to add a bit of acidity and brighten the flavors. Lime juice is high in Vitamin C and antioxidants, and also contains antibacterial and antifungal properties, so it’s a great contributor to the health and function of our immune system.
- Vegetable broth: Vegetable stock, broth, or bouillon will work equally fine.
- Taco seasoning blend: See my recipe below to make your own taco seasoning blend at home. In addition to their amazing taste, there are added benefits when it comes to including the spices in this meal. According to NutritonFacts.org, spices offer a wide range of benefits and are known to improve health issues such as cancer, arthritis, Alzheimer’s disease, and they can even be mood boosters! Therefore, it’s important to include at least a small amount of herbs and spices in your daily diet.
Homemade Taco Seasoning Blend: 1 tbsp chili powder, 2 tsp paprika, 1 tsp each: salt, onion powder, garlic powder, cumin, 1/4 tsp cayenne powder
Pro tip: I always try to buy my produce and herbs from the local farmer’s market because the quality of flavor makes a huge difference! Plus I love to support my community and the environment, and you can’t beat the piece of mind of knowing exactly where your food comes from. I encourage you to check out your local farms (if you haven’t already) and see what they have to offer!
Step 1: Prep your veggies
Start by preheating your oven to 375°F. Then, dice up your onion, bell pepper, and jalapeño(s). Slice the lime in half. Drain and rinse the beans and corn.
Step 2: Dump and stir
Add all the ingredients to a 9 x 13″ baking dish and mix it up until everything is evenly combined. Do your best to make sure all the rice is submerged in the liquid.
Step 3: Cover and bake
Cover the baking dish with foil and bake for 45 minutes. Once it’s done, give the casserole one more good stir before serving.
And just like that, you’ve got a delicious and hassle-free meal the whole family will love. I recommend topping your casserole with fresh cilantro, avocado, green onion, or some cheese or sour cream for an extra boost of flavor! You can store any leftovers in the fridge for up to 7 days. If you try this recipe and enjoy it, share it with a friend and comment down below. I always love to hear your feedback!
Dump and Bake Taco Casserole
Equipment
- 1 9 x 13" baking dish
Ingredients
- 1 cup dry jasmine rice
- 1/2 onion diced
- 1 red bell pepper diced
- 1-2 jalapenos diced
- 1 15 oz. can diced tomatoes
- 1 15 oz. can corn drained and rinsed
- 2 15 oz. cans black beans drained and rinsed
- 1 1/2 cups vegetable broth
- 1 lime juiced
- 2 tbsp taco seasoning (or 1 tbsp chili powder, 1 tsp paprika, 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp cumin)
- 1 tsp salt omit if using taco seasoning that already has salt
Optional Toppings
- cilantro chopped
- avocado
- green onions sliced
Instructions
- Preheat your oven to 375°F.
- Add all ingredients directly into your baking dish and mix well to combine. Try to make sure all the rice is submerged in the liquid.
- Cover with foil and bake for 45 minutes.
- Stir the casserole once more before serving.
