Description
This Healthy Shrimp Rice Casserole with Veggies is a delicious and nutritious one-dish meal combining tender shrimp, sautéed vegetables, and fluffy white rice baked together with tomato sauce and crumbled feta cheese. Perfect for a wholesome weeknight dinner, this casserole offers vibrant flavors from garlic, bell peppers, and fresh spinach, finished with a fresh basil garnish for a delightful Mediterranean-inspired dish.
Ingredients
Scale
Rice
- 1 cup long grain white rice, dry (such as basmati)
Shrimp
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked shrimp can be used)
Vegetables & Spices
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 1 tsp dried oregano
- 1 tsp chili powder
- 1/2 tsp ground cumin
- Salt and pepper, to taste
- 3 cups baby spinach
Additional Ingredients
- 2 cups tomato sauce (marinara sauce works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil leaves, for garnish
Instructions
- Cook rice: Rinse the rice under cold water until the water runs clear. Cook the rice according to package instructions, usually about 15-20 minutes, until tender but fluffy. Set aside once cooked.
- Preheat oven: Preheat your oven to 350°F (175°C) to prepare for baking the casserole.
- Cook veggies: Heat the olive oil in a large skillet over medium heat. Add the minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, cumin, salt, and pepper. Sauté for about 7 minutes until the vegetables are softened and fragrant. Stir in the baby spinach and cook until wilted, about 2-3 minutes.
- Cook shrimp: If using raw shrimp, add them to the same skillet 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 large casserole dish, mix the cooked rice, sautéed vegetables with shrimp, and tomato sauce. Stir to evenly combine all ingredients. Season with additional salt and pepper to taste if needed.
- Add cheese and bake: Sprinkle the crumbled feta cheese evenly over the top of the casserole. Place the dish in the preheated oven and bake for about 20 minutes until the cheese is melted and the casserole is heated through.
- Serve: Remove from oven and garnish with fresh basil leaves and freshly ground black pepper. Serve hot for a comforting and flavorful meal.
Notes
- This dish can be made with pre-cooked shrimp to save time; just add shrimp when combining ingredients to warm through during baking.
- For a gluten-free version, ensure your tomato sauce is gluten-free.
- Use low-fat feta cheese for a lighter version of the casserole.
- Leftovers can be refrigerated and reheated within 3 days.
- Feel free to substitute baby spinach with kale or swiss chard for different greens.
