🌮 Mediterranean Taco Casserole
✨ Description
This Mediterranean Taco Casserole is a wholesome spin on classic taco night. Lean protein, olive oil, beans, tomatoes, herbs, and a moderate amount of cheese come together in a cozy baked dish that’s satisfying without being heavy. Perfect for family dinners, meal prep, or sharing.
🛒 Ingredients (Serves 4–6)
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450 g (1 lb) lean ground chicken or turkey
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1 tbsp extra-virgin olive oil
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1 small onion, finely chopped
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3 cloves garlic, minced
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1 red bell pepper, diced
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1 tsp ground cumin
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1 tsp smoked paprika
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½ tsp chili powder (adjust to taste)
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1 tsp dried oregano
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Salt & black pepper, to taste
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1 can (400 g / 14 oz) diced tomatoes (no sugar added)
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1 can (400 g / 14 oz) black beans or chickpeas, rinsed
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1 cup cooked brown rice, bulgur, or quinoa
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½ cup corn kernels (optional)
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¾ cup shredded mozzarella or light cheddar
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¼ cup chopped fresh parsley or cilantro
👩🍳 Instructions
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Preheat Oven
Preheat to 190°C (375°F). Lightly oil a baking dish. -
Cook the Protein
Heat olive oil in a skillet. Sauté onion until soft. Add garlic and bell pepper; cook 2 minutes.
Add ground meat, breaking it up until browned. -
Season
Stir in cumin, paprika, chili powder, oregano, salt, and pepper. -
Build the Casserole
Add diced tomatoes, beans, cooked grains, and corn. Mix well and simmer 3–5 minutes. -
Bake
Transfer mixture to baking dish. Sprinkle cheese evenly on top. -
Finish
Bake uncovered for 20–25 minutes until bubbly and lightly golden.
Garnish with fresh herbs before serving.
🌿 Mediterranean Twist Highlights
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Olive oil instead of butter
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Lean protein for heart health
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Whole grains over refined carbs
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Beans for fiber and satiety
❓ Q & A
Q: Can I make this vegetarian?
A: Absolutely. Skip the meat and double the beans or add lentils or mushrooms.
Q: Is this spicy?
A: Mild by default. Add chili flakes or fresh jalapeños for heat.
Q: What can I serve with it?
A: A simple tomato-cucumber salad, Greek yogurt sauce, or sliced avocado.
Q: Can I make it ahead?
A: Yes! Assemble up to 24 hours in advance and refrigerate. Bake when ready.
Q: How do I store leftovers?
A: Refrigerate up to 4 days or freeze for 2 months.
Q: Can I make it low-carb?
A: Replace grains with cauliflower rice or extra vegetables.
