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
Scale
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.
