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
Scale
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.
