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High Protein Beef & Bean Casserole - Hearty, Simple, and Satisfying

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1.5 pounds (680 g) lean ground beef (90% lean or higher)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 2 teaspoons ground cumin
  • 1.5 teaspoons smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder or chipotle powder (optional for heat)
  • 1 can (15 oz/425 g) black beans, drained and rinsed
  • 1 can (15 oz/425 g) kidney beans, drained and rinsed
  • 1 can (14.5 oz/410 g) diced tomatoes, with juices
  • 1 cup tomato sauce or crushed tomatoes
  • 1 cup frozen or canned corn, drained (optional)
  • 1/2 cup low-sodium beef broth or water, as needed
  • 1/2 cup Greek yogurt or light sour cream
  • 1 cup shredded cheddar or Monterey Jack cheese (reduced-fat works well)
  • 2 tablespoons chopped fresh cilantro or parsley (optional)
  • Juice of 1/2 lime (optional)

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish.
  2. Sauté aromatics: Warm the olive oil in a large skillet over medium heat. Add the onion and bell pepper. Cook 5–6 minutes until softened and lightly golden. Stir in garlic and cook 30 seconds until fragrant.
  3. Brown the beef: Add the ground beef to the skillet. Season with salt and black pepper. Cook, breaking it up with a spoon, until no longer pink and lightly browned, about 6–8 minutes. Drain excess fat if needed.
  4. Season it up: Sprinkle in cumin, smoked paprika, oregano, and chili powder if using. Stir and cook 1 minute to bloom the spices.
  5. Add beans and tomatoes: Stir in black beans, kidney beans, diced tomatoes with juices, tomato sauce, and corn. If the mixture looks very thick, add up to 1/2 cup broth or water. Simmer 5 minutes to meld flavors. Taste and adjust salt.
  6. Finish the base: Off the heat, stir in Greek yogurt for creaminess. Add lime juice if you like a hint of brightness.
  7. Assemble: Transfer the mixture to the casserole dish. Sprinkle cheese evenly over the top.
  8. Bake: Place on the middle rack and bake 18–22 minutes, until bubbling around the edges and the cheese is melted and lightly golden.
  9. Rest and garnish: Let it sit 5–10 minutes so it sets slightly. Sprinkle with chopped cilantro or parsley before serving.
  10. Serve: Enjoy as-is, or add toppings like sliced green onions, diced avocado, or a spoon of salsa. It pairs well with a simple side salad or roasted veggies.