Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful, nutritious dish combining tender shrimp, vibrant bell peppers, and spinach with aromatic spices and tangy feta cheese. Perfectly baked to meld the flavors, it offers a wholesome and satisfying meal that’s easy to prepare and great for weeknight dinners.
Ingredients
Scale
Grains
- 1 cup long grain white rice, dry (such as basmati)
Seafood
- 1 pound shrimp, thawed, tails and shells removed (pre-cooked works well)
Vegetables & Herbs
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 3 cups baby spinach
- Fresh basil, for garnish
Spices & Seasonings
- 1 teaspoon oregano
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Salt and pepper, to taste
Other
- 2 tablespoons olive oil
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
Instructions
- Cook rice: Rinse the rice under cold water until water runs clear. Cook according to package directions, typically simmering in water for about 15-20 minutes until tender and fluffy. Drain any excess water and set aside.
- 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. Add minced garlic, diced onion, and chopped bell peppers along with oregano, chili powder, cumin, salt, and pepper. Sauté for about 7 minutes until vegetables are tender and fragrant. Add baby spinach and cook until wilted, about 2-3 minutes.
- Cook shrimp: If using raw shrimp, add them to the same pan and cook for 3-4 minutes until they turn pink and opaque. If using pre-cooked shrimp, skip this step to prevent overcooking.
- Combine ingredients: In a casserole dish, combine the cooked rice, sautéed veggies, shrimp, and tomato sauce. Stir thoroughly to mix all components. Adjust seasoning with additional salt and pepper if needed.
- Top with cheese: Sprinkle crumbled feta cheese evenly over the casserole mixture to add a tangy and creamy finish.
- Bake: Place the casserole dish in the preheated oven and bake for about 20 minutes, or until the feta cheese is melted and the casserole is heated through.
- Serve: Remove from oven, garnish with fresh basil leaves and a crack of fresh black pepper. Serve hot and enjoy this hearty, healthy meal.
Notes
- Use pre-cooked shrimp to save time; just add them directly to the casserole without additional cooking.
- For a spicier dish, increase the amount of chili powder or add a pinch of red pepper flakes.
- This casserole can be prepared ahead and refrigerated; simply bake before serving.
- Substitute feta with goat cheese for a different tangy flavor.
- Leftovers keep well in an airtight container for up to 3 days in the fridge.
