The Healthy Shrimp Rice Casserole with Veggies Recipe is the perfect weeknight meal that brings together tender shrimp, vibrant vegetables, and fluffy rice, all baked together in a comforting casserole. This dish is a celebration of fresh ingredients, balanced flavors, and wholesome goodness, making it a fantastic choice if you want a nutritious dinner without compromising on taste. The combination of garlic, bell peppers, spinach, and tangy feta cheese adds delightful layers of texture and color, while the shrimp provides a lean protein boost. Whether you’re cooking for family or friends, this Healthy Shrimp Rice Casserole with Veggies Recipe promises a satisfying and heartwarming experience every time.
Ingredients You’ll Need
Gathering the right ingredients is key to making this dish both flavorful and healthy. Each item here plays a crucial role in building the casserole’s wonderful taste, texture, and colorful presentation, all while keeping it light and nutritious.
- 1 cup long grain white rice: Using basmati or similar rice ensures fluffy, separate grains that soak up the sauce beautifully.
- 1 pound shrimp: Choose thawed shrimp with shells and tails removed for convenience and quick cooking; pre-cooked shrimp works great too.
- 2 tablespoons olive oil: Adds a rich, smooth base for sautéing and infuses the dish with healthy fats.
- 4 large cloves garlic, minced: Garlic amps up the savory aroma and depth of flavor in every bite.
- 1 small yellow onion, diced: Offers sweetness and an essential foundation to the vegetable medley.
- 2 medium bell peppers, cored and chopped: Provides a burst of color and mild crunch that livens up the casserole.
- 1 teaspoon oregano: Adds an earthy, herbaceous note that complements the shrimp and veggies.
- 1 teaspoon chili powder: Brings warmth and a subtle hint of spice without overpowering.
- ½ teaspoon cumin: Gives a smoky undertone that rounds out the seasoning nicely.
- Salt and pepper, to taste: Essential seasonings that balance and enhance all the flavors.
- 3 cups baby spinach: Folds in nutrition and a tender, leafy texture that wilts perfectly.
- 2 cups tomato sauce: Using marinara adds a natural sweetness and bright acidity to the dish.
- 5 ounces feta cheese, crumbled: Adds tangy creaminess and a salty punch, plus a visually appealing topping.
- Fresh basil, to garnish: Provides a fresh, aromatic finish that makes the casserole feel special.
How to Make Healthy Shrimp Rice Casserole with Veggies Recipe
Step 1: Cook the Rice
Start by rinsing the rice under cold water to remove excess starch. This step helps you achieve perfectly fluffy rice without stickiness. Cook the rice according to the package instructions, usually about 15 to 20 minutes. This base will soak up all the delicious flavors coming from the veggies and sauce later on.
Step 2: Preheat Your Oven
While the rice cooks, preheat your oven to 350 degrees Fahrenheit. This temperature is ideal for baking the casserole so the cheese melts gently and the flavors meld without drying out.
Step 3: Sauté the Veggies and Spices
Heat olive oil in a large pan over medium heat. Add the minced garlic, diced onion, and chopped bell peppers, stirring frequently. Sprinkle in oregano, chili powder, cumin, salt, and pepper. Sauté this mixture for about 7 minutes until the veggies soften and the spices become fragrant. Stir in the baby spinach last, cooking until it wilts but keeps its vibrant green color. This step builds a deep, flavorful vegetable base that’s the heart of the casserole.
Step 4: Cook the Shrimp
If you are using raw shrimp, add them to the pan and cook for just a few minutes until they turn pink and are opaque throughout. This quick cooking ensures the shrimp stay tender. If you’re using pre-cooked shrimp, simply skip this step and add them later to keep their texture intact.
Step 5: Combine and Assemble
In a large casserole dish, gently mix the cooked rice, sautéed vegetables, shrimp, and tomato sauce. Give everything a good toss to distribute the ingredients and seasoning evenly. Then, sprinkle the crumbled feta cheese on top — this will melt into a creamy, tangy layer that perfectly contrasts the acidity of the tomato sauce.
Step 6: Bake Until Perfect
Place the casserole dish in the preheated oven and bake for about 20 minutes. This allows the casserole to heat through completely, and the feta to soften and develop a lovely golden touch. The baking step melds all the flavors beautifully, transforming simple ingredients into a comforting, wholesome meal.
Step 7: Garnish and Serve
Once out of the oven, garnish your Healthy Shrimp Rice Casserole with Veggies Recipe with fresh basil leaves and an extra crack of black pepper for a fragrant and colorful finish. Serve it hot for a satisfying and nourishing dinner everyone will love.
How to Serve Healthy Shrimp Rice Casserole with Veggies Recipe
Garnishes
Fresh herbs like basil add brightness and a burst of color, making each serving look as good as it tastes. You can also sprinkle a little more crumbled feta or a dash of paprika to add visual contrast and a flavor boost.
Side Dishes
This casserole pairs beautifully with a fresh green salad dressed lightly with lemon vinaigrette or a simple cucumber and tomato salad. Garlic bread or a warm, crusty loaf can help soak up the delicious sauce and make the meal even heartier.
Creative Ways to Present
Serve the casserole in individual ramekins for a charming presentation perfect for entertaining. Alternatively, layer it in a clear glass dish to showcase the colorful vegetables and shrimp for a stunning visual centerpiece.
Make Ahead and Storage
Storing Leftovers
Store any leftover casserole in an airtight container in the refrigerator for up to three days. The flavors will continue to develop, making it a delicious next-day meal.
Freezing
You can freeze this shrimp rice casserole by placing portions in freezer-safe containers. Freeze for up to two months for convenient future meals. Be sure to thaw fully in the refrigerator before reheating.
Reheating
Reheat leftovers in the oven at 350 degrees Fahrenheit until warmed through to maintain the casserole’s texture and flavor. Alternatively, microwave in shorter increments, stirring halfway for even heating, though this might soften the crispness of the feta topping.
FAQs
Can I use brown rice instead of white rice in this recipe?
Absolutely! Brown rice works well and adds more fiber, but keep in mind it takes longer to cook and has a chewier texture. Adjust cooking times accordingly.
Is this casserole good for meal prepping?
Yes, it’s fantastic for meal prep because it stores well and reheats easily without losing much flavor or texture.
Can I substitute the shrimp with another protein?
Sure! Chicken or turkey can be great alternatives, but cooking times may vary. Seafood lovers might also try scallops or chunks of firm fish.
Do I have to use feta cheese?
Not at all. Feta adds a nice tang and creaminess, but you can swap it for goat cheese, mozzarella, or leave it out if you prefer a dairy-free version.
Can I add more vegetables to this casserole?
Definitely! Feel free to toss in zucchini, mushrooms, or even corn to make it even more colorful and nutritious. Just adjust sautéing times to ensure everything is cooked perfectly.
Final Thoughts
Cooking this Healthy Shrimp Rice Casserole with Veggies Recipe is like wrapping yourself in a cozy, delicious hug at the end of a busy day. It’s bursting with fresh flavors, easy to prepare, and wonderfully wholesome, making it one of my favorite go-to recipes to share. I truly hope you give it a chance in your kitchen and enjoy every comforting, vibrant bite as much as I do!
Print
Healthy Shrimp Rice Casserole with Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 to 6 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal combining tender shrimp, vibrant vegetables, and wholesome long grain rice, all baked together with tomato sauce and topped with salty feta cheese. Ideal for a wholesome family dinner, it offers a perfect balance of protein, fiber, and fresh ingredients, elevated by aromatic herbs and spices.
Ingredients
Rice
- 1 cup long grain white rice (such as basmati), dry
Shrimp and Vegetables
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked works well)
- 2 tablespoons olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 1 teaspoon dried oregano
- 1 teaspoon chili powder
- 1/2 teaspoon ground cumin
- Salt and pepper, to taste
- 3 cups baby spinach
Other
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil leaves, for garnish
Instructions
- Cook the Rice: Rinse the long grain rice thoroughly under cold water to remove excess starch. Cook according to package instructions, typically simmering in water for about 15 to 20 minutes until tender and fluffy.
- Preheat the Oven: Set your oven to 350°F (175°C) to prepare for baking the casserole later.
- Sauté the Vegetables and Spices: In a large skillet or pan, heat the olive oil over medium heat. Add minced garlic, diced onion, chopped bell peppers, oregano, chili powder, and cumin. Sauté for approximately 7 minutes until the vegetables soften and the spices become fragrant. Then stir in the baby spinach and cook until wilted.
- Cook the Shrimp (If Using Raw): Add raw shrimp to the skillet with vegetables and cook until they turn pink and opaque, about 3-4 minutes. If using pre-cooked shrimp, skip this step and add shrimp directly in the next step.
- Assemble the Casserole: In a casserole dish, combine the cooked rice, sautéed veggies, cooked or pre-cooked shrimp, and tomato sauce. Season with salt and pepper, toss gently to blend all ingredients evenly. Evenly sprinkle the crumbled feta cheese on top.
- Bake: Place the casserole dish in the preheated oven and bake for 20 minutes. This will warm the dish thoroughly and melt the feta cheese slightly creating a delicious topping.
- Garnish and Serve: Remove the casserole from the oven. Garnish with fresh basil leaves and freshly ground pepper. Serve hot for a comforting, healthy meal.
Notes
- Using pre-cooked shrimp saves time; just add at the assembly step without additional cooking.
- To make it spicier, increase chili powder or add a pinch of cayenne pepper.
- For added creaminess, stir in a splash of cream or Greek yogurt before baking.
- Leftovers keep well refrigerated for up to 3 days and reheat easily.
- Make sure rice is fully cooked before assembling to ensure perfect texture.
