Description

This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious dish combining tender shrimp, vibrant vegetables, and fluffy basmati rice, all baked together with tangy tomato sauce and topped with creamy feta cheese. Perfect for an easy weeknight dinner, it balances protein, veggies, and wholesome carbs in a delightful one-dish meal.

Ingredients

Scale

Rice

1 cup long grain white rice, dry (basmati recommended)

Shrimp

1 pound shrimp, thawed, tails and shells removed (pre-cooked preferred for convenience)

Vegetables & Aromatics

4 large cloves garlic, minced
1 small yellow onion, diced
2 medium bell peppers, cored and chopped
3 cups baby spinach

Spices & Seasonings

1 tsp oregano
1 tsp chili powder
1/2 tsp cumin
Salt and pepper, to taste

Other Ingredients

2 Tbsp olive oil
2 cups tomato sauce (marinara preferred)
5 ounces feta cheese (about 150 grams)
Fresh basil, for garnish

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Instructions

Cook rice: Rinse the basmati rice under cold water until the water runs clear to remove excess starch. Cook the rice according to package directions, typically about 15 to 20 minutes, until fluffy and tender.
Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole.
Cook veggies: While the rice cooks, heat the olive oil in a large skillet or pan over medium-high heat. Once the oil is hot, add the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, and cumin. Sauté for about 7 minutes until the vegetables soften. Add the baby spinach and cook for another 2 minutes until wilted.
Cook shrimp (if using raw): If using raw shrimp, transfer the cooked vegetables to a large casserole dish. In the same skillet, cook the shrimp over medium-high heat for 1 to 2 minutes per side, until pink and opaque. Work in batches if necessary. Skip this step if using pre-cooked shrimp.
Combine ingredients: In a large casserole dish, combine the cooked vegetables, cooked rice, shrimp, and tomato sauce. Season with salt and pepper to taste. Toss everything together gently to mix evenly. Crumble the feta cheese over the top of the mixture.
Bake the casserole: Place the casserole dish in the preheated oven and bake for 20 minutes. The feta cheese should melt slightly and begin to brown, and the entire dish will be heated through.
Serve: Remove the casserole from the oven and garnish with fresh chopped basil. Add extra pepper if desired and serve hot for a comforting, wholesome meal.

Notes

If using pre-cooked shrimp, skip the shrimp cooking step to avoid overcooking.
Basmati rice is recommended for its fluffy texture; adjust cooking time if using a different rice variety.
Feel free to swap bell peppers for other vegetables such as zucchini or mushrooms based on preference.
Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
To make it spicier, add a pinch of cayenne pepper or red pepper flakes during vegetable sauté.