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Janelle Carss

Dump and Bake Taco Rice Casserole

If your fridge is looking…uninspired, this cheap high-protein pantry dinner is about to save the day. This Dump & Bake Taco Rice leans hard on shelf-stable staples (rice, beans, TVP, spices) with a couple of flexible veggies—so you can make a budget-friendly, high-protein meal without a grocery run! One dish, no boiling, no babysitting—just bold taco flavour and a very easy win.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Canadian, Mexican
Calories: 520
Ingredients Method Notes

Ingredients
  

  • 1 cup white jasmine rice, or basmati
  • 2¾ cups water or veggie broth
  • ½ cup salsa
  • 1 19-oz can of black beans, drained and rinsed
  • 1 zucchini, sliced
  • 1 orange bell pepper, diced
  • 4 vegan chorizo-style sausage links, sliced sub 8 oz extra firm tofu
  • 4 tbsp taco seasoning
  • 1 cup dry TVP (textured vegetable protein)
  • 3 tbsp nutritional yeast

Method
 

  1. Preheat oven to 375°F (190°C).
  2. Dump everything into a large casserole dish.
  3. Mix well so rice and TVP are fully submerged.
  4. Cover tightly with foil or a lid.
  5. Bake 35–40 minutes.
  6. Rest (covered) 5–10 minutes, then fluff and serve.

Notes

Nutrition (Per Serving)
  • Calories: ~520–560
  • Protein: ~28–32g
  • Carbs: ~70g
  • Fat: ~12–15g
  • Fibre: ~14g