Description
This Healthy Shrimp Rice Casserole With Veggies is a flavorful, wholesome one-dish meal perfect for a nutritious family dinner. It combines tender shrimp, sautéed vegetables, aromatic spices, and fluffy long grain white rice, all baked together with tomato sauce and topped with creamy feta cheese. The dish is garnished with fresh basil for a burst of freshness, making it a balanced and satisfying option that’s easy to prepare in under an hour.
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 works well)
Vegetables and Aromatics
- 2 tablespoons olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 3 cups baby spinach
Spices and Seasonings
- 1 teaspoon oregano
- 1 teaspoon chili powder
- ½ teaspoon cumin
- Salt and pepper, to taste
Other Ingredients
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, for garnish
Instructions
- Cook rice: Rinse the rice thoroughly under cold water. Cook the rice according to the package instructions, usually simmering for about 15 to 20 minutes until tender. Drain any excess water if needed 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 skillet or pan 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 soft and fragrant. Stir in the baby spinach and cook just until it wilts.
- Cook shrimp: If you are using raw shrimp, add it to the pan with the veggies and cook until the 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, combine the cooked rice, vegetable and shrimp mixture, and the tomato sauce. Toss gently to mix evenly. Season again if necessary. Sprinkle the crumbled feta cheese evenly over the top.
- Bake casserole: Place the casserole dish in the preheated oven and bake for about 20 minutes until the cheese has melted and the casserole is heated through.
- Serve: Remove the casserole from the oven. Garnish with fresh basil leaves and a sprinkle of freshly cracked black pepper. Serve hot and enjoy your nutritious meal.
Notes
- You can substitute the long grain white rice with brown rice for a higher fiber version, but adjust the cooking time accordingly.
- If using pre-cooked shrimp, add them just before combining all ingredients to warm through without overcooking.
- For a spicier dish, increase the chili powder or add a pinch of cayenne pepper.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
- To make it dairy-free, omit the feta cheese or substitute with a vegan cheese alternative.
