Description
This Healthy Shrimp Rice Casserole With Veggies is a flavorful, nutritious one-dish meal combining tender shrimp, vibrant bell peppers, fresh spinach, and creamy feta cheese baked with tomato sauce and aromatic spices over fluffy basmati rice. It’s perfect for a wholesome family dinner that’s easy to prepare and packed with Mediterranean-inspired flavors.
Ingredients
Scale
Main Ingredients
- 1 cup long grain white rice, dry (preferably basmati)
- 1 pound shrimp, thawed with tails and shells removed (pre-cooked or raw)
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored and chopped
- 3 cups baby spinach
- 2 cups tomato sauce (or marinara sauce)
- 5 ounces (150 grams) feta cheese
- Fresh basil, for garnish
Spices & Seasonings
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and pepper, to taste
Instructions
- Cook rice: Rinse the rice thoroughly under cold water. Cook the rice according to the package directions, which usually takes about 15-20 minutes, until fluffy and tender. Set aside once cooked.
- Preheat oven: Set your oven to 350°F (175°C) to warm up while you prepare the rest of the casserole.
- Cook veggies: Heat olive oil in a large pan over medium-high heat. Add the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, and cumin. Sauté the mixture for about 7 minutes, stirring occasionally until the vegetables soften. Then add the baby spinach and cook until wilted, approximately 2 minutes more.
- Cook shrimp (if raw): If using raw shrimp, transfer the cooked vegetables to a large casserole dish. Using the same pan, cook shrimp for 1-2 minutes per side until they turn pink and opaque. Work in batches if necessary. If using pre-cooked shrimp, you may skip this step.
- Combine in casserole dish: In the large casserole dish, combine the cooked veggies, rice, shrimp, and tomato sauce. Season with salt and pepper to taste. Toss everything thoroughly to blend flavors. Break the feta cheese into chunks and sprinkle evenly on top of the casserole mixture.
- Bake: Place the casserole dish in the preheated oven and bake for 20 minutes. This will warm the entire dish through and slightly melt and brown the feta cheese for a delightful texture.
- Serve: Garnish the casserole with freshly chopped basil and extra black pepper if desired. Serve hot for a comforting and healthy meal.
Notes
- If using pre-cooked shrimp, skip the shrimp cooking step and add the shrimp directly to the casserole before baking.
- For added spice, consider adding crushed red pepper flakes when sautéing the veggies.
- Substitute the feta with goat cheese for a different flavor profile.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Ensure to cook rice properly to avoid a mushy texture in the casserole.
