Bean Chilli Taco Cups

Love the ideas of Tacos but always end up making SO much mess after the first bite? Try this super easy, super tasty and super healthy alternative! Trust me, the kids wouldn’t even know there were beans in there and getting involved in chopping up the salsa ingredients makes it so much more appealing! Great vegetarian dish!


Three Bean Chilli:

  • 1 Red or Yellow Pepper
  • 400g tin chopped tomatoes
  • ½ Tsp Paprika
  • ½ Tsp Cumin
  • 1 Garlic Clove
  • 1-2 Tsp Soy Sauce
  • 2 x 400g Tins of Beans of choice
  • Fresh Coriander
  • Chilli Powder (to taste)
  • Salt and Pepper
  • 1 Tsp Cooking Oil


  • 8 Large Tortilla Wraps
  • 100g Cheddar Cheese, grated


  1. Finely chop the pepper. In a large pan, heat the oil over a medium heat. Add your chopped pepper and stir for about 5 minutes until soft.
  2. Crush the garlic and add to the pan, stirring continuously for 30 seconds to prevent the garlic from burning. Stir in the paprika and cumin and then add the chopped tomatoes. Cook for two minutes to heat through.
  3. Drain our chosen beans in a colander over the sink and rinse with cold water. Add the beans to the pan and stir.
  4. Cook over a medium/low heat for up to 20 minutes until the sauce has reduced. Taste the chilli and season with salt, pepper and chilli powder (if you’d like it spicy).
  5. Preheat the oven to 200ᵒC.
  6. To assemble your Tacos: Use a sharp knife to cut the tortilla wraps into one large square by cutting along the edges and then cut into four quarters. Press one square into each hole of a 12 hole muffin tray (this will make 16 so can be repeated for the final 4 or use another muffin tray if you have one). Top with a tablespoon of chilli and press another tortilla on top. Spoon a little more chilli on top and sprinkle with grated cheese. Bake in a 200ᵒC oven for 10 – 15 minutes until the edges have crisped up and the cheese is golden. Top with fresh salsa, guacamole and sour cream (See below for recipes).



  • ½ Red Onion
  • 2 Ripe Avocados
  • 6 Cherry Tomatoes
  • Handful Fresh Corriander
  • Juice of 2 Limes
  • Olive Oil
  • Salt and Pepper


  1. Finely chop the red onion and coriander. Half, deseed and finely chop the tomatoes. Half the avocados, remove the stone and scoop out the flesh. Add everything to a large bowl – starting with only half of the lime juice.
  2. Stir all together until smooth. Season with salt, pepper and the remaining lime juice if necessary.


Fresh Salsa:

  • Handful Cherry Tomatoes
  • ½ Cucumber
  • Small Bunch Spring Onions
  • Squeeze of Lime Juice
  • Small bunch coriander


  1. Half, deseed and finely chop the tomatoes, alongside the cucumber, spring onions and coriander.
  2. Season with lime juice, salt and pepper.


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