If you are looking for a dish that perfectly balances nutrition, vibrant flavors, and comforting textures, this Healthy Shrimp Rice Casserole With Veggies Recipe is your new go-to. Packed with tender shrimp, colorful bell peppers, fresh spinach, and creamy feta cheese, every bite is a delightful celebration of wholesome ingredients working together. It’s simple enough for a weeknight meal but impressive enough to share with friends or family. The combination of aromatic herbs, hearty rice, and juicy shrimp makes this casserole both satisfying and nourishing.
Ingredients You’ll Need
Getting the ingredients ready for this recipe is a breeze, and each one plays a crucial role in creating a balanced and delicious casserole. From the fluffiness of the rice to the sweetness of the bell peppers and the tangy punch of feta cheese, these simple staples are what make this dish truly memorable.
- 1 cup long grain white rice, dry (such as basmati): Provides a fluffy, aromatic base with a light texture perfect for soaking up sauce.
- 1 pound shrimp, thawed + tails/shells removed (pre-cooked works well): Adds protein and a mild, sweet seafood flavor that pairs beautifully with veggies.
- 2 Tbsp olive oil: Delivers healthy fats and helps sauté the vegetables to tender perfection.
- 4 large cloves garlic, minced: Infuses the dish with its irresistible pungent and slightly spicy aroma.
- 1 small yellow onion, diced: Offers a subtle sweetness and depth of flavor when cooked down.
- 2 medium bell peppers, cored + chopped: Brings vibrant color and crunch, along with a natural sweetness.
- 1 tsp oregano: Adds herbaceous warmth and Mediterranean flair.
- 1 tsp chili powder: Introduces a mild kick that brightens the dish, without overwhelming it.
- 1/2 tsp cumin: Contributes an earthy, smoky undertone that complements the shrimp nicely.
- Salt + pepper, to taste: Essential for seasoning and balancing all the flavors perfectly.
- 3 cups baby spinach: Packs in greens that wilt into the mixture, adding nutrients and freshness.
- 2 cups tomato sauce (marinara works well): Provides rich, tangy moisture to bring everything together.
- 5 ounces feta cheese, crumbled (about 150 grams): Offers creamy, salty bursts that contrast beautifully with the sweet shrimp and veggies.
- Fresh basil, to garnish: Adds a fragrant touch of herbal brightness right before serving.
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, which helps keep it fluffy, not sticky. Cook the rice according to the package directions—usually about 15 to 20 minutes—until it’s tender and fragrant. Setting a perfect base like this makes all the difference in a casserole.
Step 2: Preheat Your Oven
While the rice is cooking, preheat your oven to 350 degrees Fahrenheit. This ensures a nice, even temperature when it’s time to bake and meld the flavors together.
Step 3: Sauté the Vegetables
Heat the olive oil in a large pan over medium heat. Toss in the minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, cumin, salt, and pepper. Sauté for approximately 7 minutes until the veggies soften and release their sweet, herbal aromas.
Step 4: Add the Spinach
Next, stir in the baby spinach and cook just until it wilts. This step adds vibrant color and vital nutrients, blending beautifully with the softer textures of the sautéed vegetables.
Step 5: Cook the Shrimp
If using raw shrimp, add them to the same pan and cook until they turn bright pink and opaque, which takes only a few minutes. For pre-cooked shrimp, you can skip this step but do warm them slightly if desired to maintain moisture and flavor.
Step 6: Combine the Ingredients
In a casserole dish, combine the cooked rice, sautéed veggies with spinach, shrimp, and tomato sauce. Mix everything gently to lift the spices and sauce evenly throughout.
Step 7: Top with Feta and Bake
Sprinkle the crumbled feta cheese evenly on top of the casserole. Bake uncovered in the preheated oven for 20 minutes. The feta melts slightly, adding creaminess and a delicious salty tang that contrasts perfectly with the rich tomato base.
Step 8: Serve and Garnish
Remove from the oven and finish with freshly chopped basil and a crack of fresh black pepper. Serve hot for a dish that’s as comforting as it is healthy.
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
Fresh basil not only brightens the colors but also enhances the aromatic profile, making each serving feel fresh and inviting. A sprinkle of extra crumbled feta or a drizzle of good olive oil right before serving can also elevate this dish wonderfully.
Side Dishes
This casserole shines on its own, but pairing it with a side salad of crisp greens dressed lightly in lemon vinaigrette or some crusty whole grain bread can round out your meal beautifully. A light cucumber-yogurt sauce also complements the spices and adds a cooling contrast.
Creative Ways to Present
For a fun twist, try serving the casserole in individual ramekins or baking it in cast-iron skillets for a rustic look. Garnish each portion with a sprig of fresh basil or microgreens to impress your guests visually and flavor-wise.
Make Ahead and Storage
Storing Leftovers
This Healthy Shrimp Rice Casserole With Veggies Recipe keeps well in an airtight container in the refrigerator for up to 3 days. The flavors continue to develop, making leftovers just as tasty as fresh when reheated gently.
Freezing
Freezing is a great option for longer storage. Portion the casserole into freezer-safe containers, and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating for the best texture retention.
Reheating
To reheat, warm the casserole gently in the oven at 325 degrees Fahrenheit until heated through to preserve texture and prevent the shrimp from becoming rubbery. You can also microwave portions on medium power in short intervals, stirring between, until hot.
FAQs
Can I use brown rice instead of white rice?
Absolutely! Brown rice adds extra fiber and a nuttier flavor, but it will need a longer cooking time. Adjust accordingly and ensure it’s fully cooked before combining it with the other ingredients.
Is pre-cooked shrimp better for this casserole?
Both raw and pre-cooked shrimp work well. Cooking raw shrimp in the pan alongside the veggies allows them to soak up the spices and remain tender. Pre-cooked shrimp saves time and can be gently warmed in the casserole.
Can I make this dish vegetarian?
Yes! Simply omit the shrimp and consider adding protein-rich alternatives like chickpeas or tofu. Adjust seasonings and bake as directed for a delicious vegetarian-friendly casserole.
How spicy is this recipe?
The use of chili powder adds a mild warmth without overwhelming heat. You can adjust the spice level by reducing or increasing the chili powder or adding a pinch of cayenne pepper if you enjoy more kick.
What can I substitute for feta cheese?
If feta is not your favorite, crumbly goat cheese or ricotta salata provide a similar salty and creamy texture. For a dairy-free alternative, try a sprinkle of nutritional yeast or vegan cheese.
Final Thoughts
This Healthy Shrimp Rice Casserole With Veggies Recipe perfectly combines flavorful ingredients with simple preparation to create a meal that feels like a warm hug. Whether you’re cooking for your family or impressing friends, it’s a versatile, satisfying option that nourishes body and soul. I hope you enjoy making and savoring this dish 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 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious dish combining tender shrimp, sautéed vegetables, and aromatic spices baked with rice and topped with crumbled feta cheese. It offers a comforting yet light meal perfect for family dinners, packed with veggies and protein for a balanced diet.
Ingredients
Rice
- 1 cup long grain white rice, dry (such as basmati)
Shrimp
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked works well)
Veggies & Aromatics
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 3 cups baby spinach
Spices & Seasonings
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper, to taste
Additional Ingredients
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, to garnish
Instructions
- Cook rice: Rinse the rice under cold water until the water runs clear to remove excess starch. Cook it according to package directions, typically boiling in water for about 15-20 minutes until tender. Drain any excess water and set aside.
- Preheat oven: Set your oven to preheat at 350°F (175°C) to prepare for baking the casserole later.
- Cook veggies: Heat olive oil in a large pan over medium heat. Add minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables are softened and aromatic. Then stir in the baby spinach and cook until it wilts, about 2-3 minutes.
- Cook shrimp: If using raw shrimp, add them to the pan with the vegetables and cook until shrimp turn pink and opaque, about 3-4 minutes. If using pre-cooked shrimp, skip this step to avoid overcooking.
- Combine ingredients: In a casserole dish, combine the cooked rice, sautéed vegetable and shrimp mixture, and tomato sauce. Season with salt and pepper to taste, gently tossing everything together.
- Top with cheese: Evenly sprinkle the crumbled feta cheese on top of the combined mixture in the casserole dish.
- Bake: Place the casserole dish in the preheated oven and bake for 20 minutes, until the cheese has melted and the casserole is heated through.
- Serve: Remove from oven, garnish with fresh basil leaves and a dash of black pepper if desired. Serve hot and enjoy your healthy shrimp rice casserole.
Notes
- Pre-cooked shrimp saves time and prevents overcooking during the bake.
- Feel free to swap bell peppers for other veggies like zucchini or mushrooms based on preference.
- The feta cheese adds a tangy flavor; goat cheese or mozzarella can be used as alternatives.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- For a spicier kick, add red pepper flakes or a dash of cayenne pepper to the sautéed veggies.
