Feta, vegetable and rice bake

Enjoy a delicious and healthy Feta, Vegetable, and Rice Bake that's perfect for any meal. Made with wholesome brown rice, savory Parmesan and feta cheeses, fresh vegetables like sweet potatoes, onions, zucchini, and cherry tomatoes, and topped with olives, this satisfying dish is sure to become a family favorite. Quick, easy, and bursting with Mediterranean flavors, it's an effortless way to eat healthy and stay full.

  • 15 Mar 2025
  • Cook time 65 min
  • Prep time 30 min
  • 4 Servings
  • 10 Ingredients

Feta, vegetable and rice bake

This Feta, Vegetable and Rice Bake is a hearty and nutritious dish perfect for any occasion. Combining the goodness of brown rice, a variety of colorful vegetables, and the rich flavors of feta and parmesan cheeses, this bake is a wonderful blend of taste and texture. It’s an easy-to-make recipe that can be enjoyed by vegetarians and meat-lovers alike.

Ingredients:

2 cups brown rice
460g
1/3 cup grated parmesan cheese
27g
2 eggs
100g
2 tbsp olive oil
27g
1.50 sweet potatos
300g
1 onion
160g
1 large zucchini
300g
1/2 cup cherry tomatoes
90g
1/3 cup olives
72g
1/2 cup feta cheese
120g

Instructions:

1. Cook the Brown Rice:
- Rinse 2 cups of brown rice under cold water.
- In a medium saucepan, add the rice and enough water to cover the rice by about an inch.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is tender.
- Drain any excess water and set the cooked rice aside to cool.
2. Prepare the Vegetables:
- While the rice is cooking, preheat your oven to 375°F (190°C).
- Peel and dice 1.5 sweet potatoes.
- Dice the large zucchini.
- Halve 1/2 cup of cherry tomatoes.
- Finely chop 1 onion.
- Slice 1/3 cup of olives.
3. Cook the Vegetables:
- In a large skillet, heat 2 tablespoons of olive oil over medium heat.
- Add the chopped onion and cook until it becomes translucent, about 5 minutes.
- Add the diced sweet potatoes and cook for another 5 minutes, stirring occasionally.
- Add the diced zucchini and cook for an additional 5 minutes until all the vegetables are tender.
- Stir in the halved cherry tomatoes and sliced olives, cooking for another 2-3 minutes.
- Season with salt and pepper to taste, then remove from heat.
4. Mix the Bake:
- In a large mixing bowl, combine the cooked brown rice, the sautéed vegetables, and 1/3 cup of grated Parmesan cheese.
- Crack 2 eggs into the mixture and mix thoroughly.
- Fold in 1/2 cup of crumbled feta cheese gently.
5. Bake:
- Grease a large baking dish.
- Pour the rice and vegetable mixture into the prepared dish, spreading it out evenly.
- Bake in the preheated oven for 25-30 minutes until the top is golden brown and the mixture is set.
6. Serve:
- Remove the bake from the oven and let it cool for a few minutes before serving.
- Serve warm and enjoy!

Tips:

- Ensure the brown rice is cooked properly before mixing it with the other ingredients to achieve the desired texture in the bake.

- Cut the vegetables into uniform sizes to ensure even cooking throughout the dish.

- Use fresh feta cheese for the best flavor; crumbling it over the bake helps it melt nicely.

- To add extra flavor, consider seasoning with herbs like oregano, thyme, or basil.

- If you prefer a more golden top, you can broil the bake for the last few minutes of cooking.

Once baked to perfection, this Feta, Vegetable and Rice Bake is a delightful, nutritious meal that’s both comforting and satisfying. Serve it hot straight from the oven or pack it for a wholesome lunch. The combination of flavors and textures will surely make this dish a family favorite.

Nutrition Facts
Serving Size410 grams
Energy
Calories 680kcal34%
Protein
Protein 20g14%
Carbohydrates
Carbohydrates 110g32%
Fiber 8g22%
Sugar 9g9%
Fat
Fat 24g27%
Saturated 8g26%
Cholesterol 130mg-
Vitamins
Vitamin A 650ug72%
Choline 140mg25%
Vitamin B1 0.81mg67%
Vitamin B2 0.61mg47%
Vitamin B3 9mg54%
Vitamin B6 1.04mg61%
Vitamin B9 90ug23%
Vitamin B12 0.83ug35%
Vitamin C 22mg24%
Vitamin E 1.77mg12%
Vitamin K 8ug7%
Minerals
Calcium, Ca 280mg22%
Copper, Cu 0.59mg65%
Iron, Fe 4.22mg38%
Magnesium, Mg 180mg44%
Phosphorus, P 630mg50%
Potassium, K 930mg27%
Selenium, Se 36ug63%
Sodium, Na 670mg45%
Zinc, Zn 4.50mg41%
Water
Water 250g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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