Dish Snapshot

Warm, herb-scented steam rises when you lift the lid: the bright tang of tomatoes, the earthiness of sautéed zucchini and bell pepper, and the salty creaminess of crumbled feta melding with tender grains of rice. The first spoonful is pleasingly layered — a soft, comforting texture from the rice and spinach, a little bite from the vegetables, and a satisfying, slightly briny finish from the cheese. This Mediterranean Veggistrone and Spinach, Feta & Rice Casserole is cozy and memorable — rustic enough for weeknight family dinners, elegant enough for a relaxed dinner party, and sturdy enough to pack for a satisfying weekday lunch.

It’s perfect when you want something that feels homey but bright: think cool autumn evenings, laid-back gatherings where everyone goes back for seconds, or a nourishing one-pot answer to busy days. The aroma alone — olive oil, garlic, oregano — invites conversation and slows the room down. Read on for the full recipe, nutrition, and pro tips to ensure every bake comes out like the one you’ll want to memorize.

Nutrition Highlights

Nutrition per serving (recipe yields 6 servings, values are approximate and calculated using USDA FoodData Central reference data and standard portion guidelines):

• Calories: ~300 kcal
• Protein: ~8 g
• Carbohydrates: ~42–45 g
• Fat: ~10–12 g
• Dietary Fiber: ~3–4 g
• Sodium: ~500–700 mg (varies with broth and feta brand)

Notes:

• These figures are estimates calculated from standard ingredient weights; they are intended as a guide. For individualized needs or strict dietary plans, consult a registered dietitian or use an ingredient-by-ingredient calculator (USDA FoodData Central is a reliable source).
• This casserole provides a balanced plate of complex carbohydrates (rice, vegetables) and plant-forward nutrients (vitamins A, C, K from spinach and vegetables). The feta contributes calcium and some protein, while olive oil supplies heart-healthy monounsaturated fats.

Perfect For…

Why you’ll reach for this casserole:

• Cozy, comforting nights: The warm, savory aroma and tender texture make it a hug-on-a-plate for chilly evenings.
• Entertaining with ease: Make ahead and reheat; the straightforward flavors please varied palates.
• Weeknight simplicity: One-pot-ish prep (mostly sauté and simmer) keeps cleanup minimal.
• Seasonal versatility: Use summer tomatoes and zucchini for brightness, or swap in roasted root vegetables for autumn depth.
• Family-friendly nutrition: Veggies, whole carbs, and moderate fat — a crowd-pleasing way to add greens to the menu.

Method & Process

Ingredients (serves 6)

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, finely chopped (about 1 cup)
• 3 cloves garlic, minced
• 1 medium zucchini, diced (about 1–1¼ cups)
• 1 red bell pepper, diced (about 1 cup)
• 2 cups chopped tomatoes (fresh or canned; if canned, use low-sodium)
• 3 cups fresh spinach, roughly chopped (can be baby spinach)
• 1½ cups long-grain white rice (uncooked) — see substitutions below for brown rice/quinoa
• 3–3½ cups vegetable broth (low sodium preferred)
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme (or 1 teaspoon mixed Italian herbs)
• 1 cup crumbled feta cheese (reserve a little for topping)
• Salt and freshly ground black pepper, to taste (be cautious if using salted broth or salty feta)

Optional ingredients and substitutions:

• Use 1¼ cups brown rice (increase broth by ½–1 cup and lengthen cooking time) or swap with 1¼ cups quinoa (reduce broth to ~2½ cups and adjust cooking time).
• Add a can (15 oz) cannellini beans for extra protein and creaminess.
• Swap feta for goat cheese for a milder tang, or use vegan feta for a dairy-free option.
• Add a pinch of red pepper flakes for heat, or a splash of lemon juice before serving for brightness.

Step-by-step instructions

1. Preheat and prep: Preheat your oven to 350°F (if you prefer to finish in the oven) or plan to cook entirely on the stovetop. Measure ingredients and have everything chopped.
2. Sauté aromatics: In a large, heavy-bottomed pot or ovenproof skillet, heat the olive oil over medium heat. Add the chopped onion and sauté 4–5 minutes until translucent. Add the garlic and cook 30–45 seconds until fragrant.
3. Add vegetables: Add the diced zucchini and bell pepper to the pot. Cook 5–7 minutes, stirring occasionally, until the vegetables begin to soften and develop a little color. Stir in the chopped tomatoes and herbs.
4. Combine rice and liquid: Stir in the spinach, rice, and vegetable broth; bring to a gentle simmer. (This includes the core instruction: Stir in spinach, rice, and vegetable broth; bring to a simmer.)
5. Cook rice: Cover and cook over low heat in the pot for about 18–20 minutes, or until rice is tender and liquid is absorbed (timing varies by rice type). If using the oven: transfer the covered ovenproof skillet or casserole to the oven and bake 25–30 minutes. (This follows the guidance: Cook until rice is tender.)
6. Finish with feta and seasoning: Remove from heat, stir in the crumbled feta cheese and adjust salt and pepper to taste. Let rest 5 minutes before serving; the casserole will thicken slightly. (This mirrors the step: Stir in feta cheese and season with salt, pepper, and herbs.)
7. Serve warm: Spoon into bowls or onto plates, garnish with extra feta or fresh herbs. (Serve warm.)

Practical tips:

• Avoid overmixing once the rice is cooked to preserve texture.
• If rice is still firm but liquid is gone, add ¼ cup hot broth or water and continue cooking.
• Taste for salt after adding feta — many feta and broths are quite salty.
• For an even creamier finish, fold in ¼ cup Greek yogurt or a splash of cream off heat.

Best Pairings

Serving suggestions and pairings:

• Simple sides: A crisp green salad with lemon vinaigrette or a platter of marinated olives and crusty bread.
• Beverage pairings: Light-bodied white wine (Pinot Grigio or Vermentino) or herbal iced tea with a lemon slice.
• Breakfast/brunch ideas: Serve a smaller portion alongside poached eggs for a savory brunch plate.
• Snacky ways: Spoon onto toast and top with microgreens for a nutrient-rich open sandwich.
• For cooler nights: Add roasted root vegetables on the side and a warm herbal tea to complement the casserole’s herb notes.

Shelf Life & Storage

How to store and keep leftovers fresh:

• Room temperature: Do not leave cooked casserole at room temperature longer than 2 hours (food safety).
• Refrigeration: Store in an airtight container in the refrigerator for 3–4 days. Reheat gently on the stovetop with a splash of broth or in a 350°F oven until heated through.
• Freezer: Freeze in airtight containers or heavy-duty freezer bags for up to 2 months. Thaw overnight in the refrigerator before reheating. Note: texture of the rice and spinach can change slightly after freezing — stir in a little liquid when reheating to refresh the texture.

Chef’s Advice

Pro-level tips to elevate this casserole:

• Rice texture control: Use long-grain white rice for reliably tender, separate grains; basmati works beautifully. If using brown rice, par-cook or increase liquid and time.
• Build flavor in layers: Brown the vegetables a bit more (don’t steam them) to concentrate sugars and deepen flavor before adding liquid.
• Feta finishing trick: Crumble most of the feta into the hot casserole to melt slightly, then reserve a handful to crumble on top just before serving for contrast.
• Don’t oversalt early: Add salt toward the end because both feta and broth add sodium.
• Herb freshness: A handful of chopped parsley or basil added at the end brightens the whole dish.

Creative Twists

Fun variations to adapt the recipe:

• Vegan Mediterranean: Use a firm tofu crumble or a commercial vegan feta, opt for olive oil, and add a splash of nutritional yeast for umami.
• Protein boost: Stir in a drained can of cannellini beans or add shredded rotisserie chicken (if not vegetarian) for more protein and heft.
• Gluten-free grain swap: Replace rice with quinoa (1¼ cups quinoa; reduce broth to ~2½–3 cups and cook until grains are fluffy).
• Spiced-up North African: Add 1 teaspoon smoked paprika, ½ teaspoon ground cumin, and a pinch of cinnamon for warm, aromatic depth; garnish with toasted almonds.
• Cheesy bake: Mix in ½–1 cup grated mozzarella before baking and broil briefly for a bubbly, golden top.

All Your Questions Answered

Frequently Asked Questions

1. Can I make this ahead of time?
   Yes — assemble and refrigerate up to 24 hours before cooking, or fully cook and reheat. If baking from chilled, add a few extra minutes to cook time.

2. My rice is still firm but liquid is gone — what now?
   Add ¼–½ cup hot broth or water, cover, and give it 5–8 more minutes on low heat. Avoid raising the heat; gentle steam finishes the rice without drying it.

3. How can I reduce sodium?
   Use low-sodium vegetable broth and a lower-sodium feta, and hold back on extra added salt until the end.

4. I want this gluten-free — any issues?
   Yes — the base recipe is gluten-free if you use naturally gluten-free rice and confirm your broth is gluten-free. Avoid any pre-mixed spice blends with hidden gluten.

5. Can I substitute other cheeses?
   Certainly. Goat cheese adds tang and creaminess; shredded provolone or mozzarella will melt into a different, milder profile. Expect a change in salt and texture.

Conclusion

This Mediterranean Veggistrone and Spinach, Feta & Rice Casserole is the sort of recipe that becomes a household favorite: hearty without heaviness, bright yet comforting, and flexible enough to suit weeknight dinners, potlucks, or a warming solo meal. Try it once and you’ll see how simple pantry staples and a few fresh vegetables transform into something memorable — then customize with the variations above to make it unmistakably yours.

For inspiration on more quick Mediterranean-style dinners, check out this curated list of easy recipes at 23 Mediterranean Diet Dinners in Three Steps or Less, and if you’re collecting main-course ideas for weeknight menus, browse the selection at Main Courses | HALLADAYS.

If you try this casserole, I’d love to hear how you make it your own — leave a comment, share a photo, and join the community of home cooks building delicious, simple meals together.

Mediterranean Veggistrone and Spinach, Feta & Rice Casserole

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• Author: recipechangegmail-com
• Total Time: 40 minutes
• Yield: 6 servings 1x
• Diet: Vegetarian

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Description

A cozy and memorable casserole featuring rice, spinach, seasonal vegetables, and crumbled feta, perfect for weeknight dinners or entertaining.

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Ingredients

Scale 1x2x3x

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, finely chopped (about 1 cup)
• 3 cloves garlic, minced
• 1 medium zucchini, diced (about 1–1¼ cups)
• 1 red bell pepper, diced (about 1 cup)
• 2 cups chopped tomatoes (fresh or canned; if canned, use low-sodium)
• 3 cups fresh spinach, roughly chopped
• 1½ cups long-grain white rice (uncooked)
• 3–3½ cups vegetable broth (low sodium preferred)
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme (or 1 teaspoon mixed Italian herbs)
• 1 cup crumbled feta cheese (reserve a little for topping)
• Salt and freshly ground black pepper, to taste

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Instructions

1. Preheat your oven to 350°F (if finishing in the oven) or plan to cook entirely on the stovetop. Measure ingredients and have everything chopped.
2. In a large, heavy-bottomed pot or ovenproof skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 4–5 minutes until translucent. Add the garlic and cook for 30–45 seconds until fragrant.
3. Add the diced zucchini and bell pepper to the pot. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften and develop a little color. Stir in the chopped tomatoes and herbs.
4. Stir in the spinach, rice, and vegetable broth; bring to a gentle simmer.
5. Cover and cook over low heat in the pot for about 18–20 minutes, or until rice is tender and liquid is absorbed. If using the oven: transfer the covered ovenproof skillet or casserole to the oven and bake for 25–30 minutes.
6. Remove from heat, stir in the crumbled feta cheese and adjust salt and pepper to taste. Let rest for 5 minutes before serving.
7. Spoon into bowls or onto plates, garnish with extra feta or fresh herbs.

Notes

This casserole provides a balanced plate of complex carbohydrates and plant-forward nutrients. For individualized needs, consult a registered dietitian.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 300
• Sugar: 5g
• Sodium: 600mg
• Fat: 11g
• Saturated Fat: 2g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 43g
• Fiber: 4g
• Protein: 8g
• Cholesterol: 10mg