Description
This Healthy Shrimp Rice Casserole with Veggies is a wholesome, flavorful dish featuring tender shrimp, vibrant bell peppers, spinach, and tangy feta cheese baked together with long-grain white rice and savory tomato sauce. Perfect for a balanced dinner, this casserole is easy to prepare, combining sautéed ingredients and baked to perfection for a comforting yet nutritious meal.
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 under cold water until the water runs clear. Cook the rice according to the package directions, typically about 15-20 minutes, until tender but not mushy. Set aside once cooked.
- Preheat Oven: Preheat your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook Veggies: Heat the olive oil in a large skillet over medium heat. Add the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, cumin, salt, and pepper. Sauté for about 7 minutes until the vegetables are tender and fragrant. Add the baby spinach and cook until wilted, about 2-3 minutes.
- Cook Shrimp: If using raw shrimp, add them to the skillet with the vegetables and cook until they turn pink and opaque, typically 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, shrimp, and tomato sauce together thoroughly. Adjust seasoning with additional salt and pepper if needed. Spread the mixture evenly and then sprinkle the crumbled feta cheese evenly on top.
- Bake: Place the casserole dish in the preheated oven and bake for 20 minutes, or until the feta cheese is melted and the casserole is heated through uniformly.
- Serve: Remove from the oven and garnish with fresh basil leaves and an extra grind of black pepper. Serve the casserole hot for an enjoyable meal.
Notes
- Pre-cooked shrimp can be used to save time but add them at the mixing stage to avoid overcooking.
- Feel free to substitute the bell peppers with other vegetables like zucchini or mushrooms based on preference.
- If desired, you can substitute the feta cheese with a dairy-free alternative for lactose intolerance.
- For a spicier kick, add a pinch of cayenne pepper or crushed red pepper flakes while sautéing vegetables.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven or microwave.
