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.
- 21 Aug 2024
- Cook time 65 min
- Prep time 30 min
- 4 Servings
- 10 Ingredients
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:
Instructions:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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 Size | 410 grams |
| Energy | |
| Calories 680kcal | 27% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 110g | 32% |
| Fiber 8g | 22% |
| Sugar 9g | 9% |
| Fat | |
| Fat 24g | 27% |
| Saturated 8g | 26% |
| Cholesterol 130mg | - |
| Vitamins | |
| Vitamin A 650ug | 72% |
| Choline 140mg | 25% |
| Vitamin B1 0.81mg | 67% |
| Vitamin B2 0.61mg | 47% |
| Vitamin B3 9mg | 54% |
| Vitamin B6 1.04mg | 61% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.83ug | 35% |
| Vitamin C 22mg | 24% |
| Vitamin E 1.77mg | 12% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 280mg | 22% |
| Copper, Cu 0.59mg | 0% |
| Iron, Fe 4.22mg | 38% |
| Magnesium, Mg 180mg | 44% |
| Phosphorus, P 630mg | 50% |
| Potassium, K 930mg | 27% |
| Selenium, Se 36ug | 63% |
| Sodium, Na 670mg | 45% |
| Zinc, Zn 4.50mg | 41% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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