Description
A cozy and memorable casserole featuring rice, spinach, seasonal vegetables, and crumbled feta, perfect for weeknight dinners or entertaining.
Ingredients
Scale
- 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
Instructions
- 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.
- 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.
- 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.
- Stir in the spinach, rice, and vegetable broth; bring to a gentle simmer.
- 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.
- Remove from heat, stir in the crumbled feta cheese and adjust salt and pepper to taste. Let rest for 5 minutes before serving.
- 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