Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal combining tender shrimp, sautéed vegetables, and fluffy rice baked together with tomato sauce and topped with creamy feta cheese. Perfect for a wholesome family dinner, it offers a balanced blend of protein, vegetables, and grains with vibrant Mediterranean-inspired flavors.
Ingredients
Scale
Main Ingredients
- 1 cup long grain white rice, dry (such as basmati)
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked shrimp 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 oregano
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt and pepper, to taste
- 3 cups baby spinach
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, for garnish
Instructions
- Cook the Rice: Rinse the rice thoroughly under cold water to remove excess starch. Cook the rice according to the package directions, typically boiling for about 15-20 minutes until tender. Set aside once cooked.
- Preheat Oven: Preheat your oven to 350°F (177°C) to prepare for baking the casserole later.
- Sauté Vegetables and Spices: Heat olive oil in a large pan over medium heat. Add minced garlic, diced onion, chopped bell peppers, oregano, chili powder, cumin, salt, and pepper. Sauté the mixture for about 7 minutes until the vegetables are softened and aromatic. Then add the baby spinach and cook until wilted, stirring frequently.
- Cook Shrimp (if raw): If using raw shrimp, add them to the same pan and cook until they turn pink and opaque, about 3-4 minutes. If using pre-cooked shrimp, skip this step to avoid overcooking.
- Assemble the Casserole: In a casserole dish, combine the cooked rice, sautéed vegetables with spinach, cooked shrimp, and tomato sauce. Stir well to mix all ingredients evenly. Season with additional salt and pepper as needed. Sprinkle the crumbled feta cheese evenly over the top.
- Bake the Casserole: Place the casserole dish in the preheated oven and bake for about 20 minutes, or until the cheese is melted and the dish is heated through.
- Garnish and Serve: Remove from the oven, garnish with fresh basil leaves and a pinch of black pepper. Serve hot and enjoy this healthy and satisfying shrimp rice casserole.
Notes
- Pre-cooked shrimp can be used for convenience but add only at assembly to avoid overcooking.
- Basmati rice is recommended for fluffiness, but you can substitute with long grain rice or jasmine rice.
- Use fresh or frozen shrimp, just adjust cooking times accordingly.
- For extra flavor, add a squeeze of fresh lemon juice before serving.
- Leftovers can be stored covered in the refrigerator for up to 3 days and reheated in the oven or microwave.
- For a dairy-free version, omit the feta or substitute with a vegan cheese alternative.
