Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal combining tender shrimp, aromatic spices, fresh vegetables, and creamy feta cheese baked to perfection. It’s perfect for a wholesome family dinner that’s both satisfying and easy to prepare.
Ingredients
Scale
Main Ingredients
- 1 cup long grain white rice, dry (such as basmati)
- 1 pound shrimp, thawed + tails/shells removed (pre-cooked works well)
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored + chopped
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt + pepper, to taste
- 3 cups baby spinach
- 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 thoroughly and cook it according to the package directions, usually about 15 to 20 minutes, until tender and fluffy.
- Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook veggies: Heat olive oil in a large pan over medium heat. Sauté the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, cumin, salt, and pepper for about 7 minutes until the vegetables are softened and fragrant. Then add the baby spinach and cook until wilted.
- Cook shrimp: If using raw shrimp, add them to the same pan and cook until they turn pink and opaque, indicating they’re done. If using pre-cooked shrimp, simply skip this step.
- Combine ingredients: In a casserole dish, mix together the cooked rice, sautéed vegetables, shrimp, and tomato sauce. Season with additional salt and pepper if needed, toss well, then sprinkle the crumbled feta cheese evenly on top.
- Bake: Place the casserole dish into the preheated oven and bake for 20 minutes, until the feta cheese has melted and the casserole is heated through.
- Serve: Remove from oven and garnish with fresh basil leaves and a sprinkle of pepper. Serve hot and enjoy your nutritious shrimp rice casserole.
Notes
- For best flavor, use fresh shrimp if possible, but pre-cooked shrimp can save time.
- If desired, you can substitute the bell peppers with other vegetables like zucchini or mushrooms.
- Adjust spices to your preference if you like it more or less spicy.
- Leftovers keep well in an airtight container in the fridge for up to 3 days.
- This casserole can be made ahead by assembling and refrigerating, then baking when ready to eat.
