Greek zucchini and rice tart
Savor the flavors of the Mediterranean with this Greek Zucchini and Rice Tart! Made with fresh zucchini, spinach, brown rice, and tangy Greek yogurt, this wholesome meal is elevated by aromatic herbs like dill and spearmint, and is topped off with creamy feta cheese. Perfect for a healthy brunch or a light dinner, this tart blends nutritious ingredients for a delightful culinary experience.
- 20 Apr 2025
- Cook time 35 min
- Prep time 5 min
- 4 Servings
- 12 Ingredients
Greek Zucchini and Rice Tart is a delicious and nutritious dish that brings together a variety of fresh ingredients with classic Mediterranean flavors. This savory tart combines zucchini, brown rice, spinach, and aromatic herbs with a creamy mixture of eggs, Greek yogurt, and feta cheese. It’s perfect for a light lunch, a dinner main course, or even a fancy brunch dish.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Grease a tart pan or baking dish with a bit of olive oil.
- Cook the brown rice according to the package instructions. Once cooked, set aside to cool slightly.
- Heat 1 tbsp of olive oil in a large skillet over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the spinach and cook until wilted, about 2-3 minutes. Remove from heat and set aside.
- Grate the zucchinis and place them in a clean dish towel or cheesecloth. Squeeze out as much excess liquid as possible to avoid a soggy tart.
- In a large mixing bowl, combine the cooked rice, wilted spinach, grated zucchini, and chopped shallots.
- Add the beaten eggs, Greek yogurt, lemon zest, chopped dill, and chopped spearmint. Mix thoroughly to combine.
- Fold in the crumbled feta cheese gently to distribute evenly throughout the mixture.
- Pour the mixture into the prepared tart pan or baking dish, spreading it out evenly.
- Place the tart in the preheated oven and bake for 40-45 minutes, or until the top is golden brown and the tart is set.
- Allow the tart to cool for about 10 minutes before slicing.
- Serve warm or at room temperature.
Tips:
- Pre-cook the brown rice to save time. Make sure it's well-drained before adding it to the mixture.
- Grate the zucchini and then squeeze out excess moisture using a clean dish towel or cheesecloth to prevent the tart from becoming soggy.
- If fresh dill and spearmint are not available, you can use dried herbs, but reduce the quantity to avoid overpowering the flavors.
- Use full-fat Greek yogurt for a richer texture and flavor.
- Make sure to evenly distribute the mixture in the tart pan to ensure even cooking.
- You can add a handful of chopped olives or sun-dried tomatoes for an extra burst of Mediterranean flavor.
- Let the tart sit for a few minutes after baking to allow it to set before slicing.
This Greek Zucchini and Rice Tart is not only a delightful culinary experience but also packed with nutrients, thanks to the veggies, whole grains, and protein from the eggs and cheese. Enjoy this vibrant dish fresh out of the oven, or serve it at room temperature for any occasion. It’s sure to be a hit among your family and friends!
| Nutrition Facts | |
|---|---|
| Serving Size | 470 grams |
| Energy | |
| Calories 540kcal | 27% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 60g | 16% |
| Fiber 4.68g | 12% |
| Sugar 9g | 9% |
| Fat | |
| Fat 27g | 30% |
| Saturated 11g | 35% |
| Cholesterol 350mg | - |
| Vitamins | |
| Vitamin A 270ug | 30% |
| Choline 300mg | 55% |
| Vitamin B1 0.55mg | 46% |
| Vitamin B2 1.10mg | 84% |
| Vitamin B3 5mg | 32% |
| Vitamin B6 0.90mg | 53% |
| Vitamin B9 150ug | 38% |
| Vitamin B12 1.94ug | 81% |
| Vitamin C 36mg | 41% |
| Vitamin E 1.86mg | 12% |
| Vitamin K 120ug | 97% |
| Minerals | |
| Calcium, Ca 360mg | 28% |
| Copper, Cu 0.31mg | 35% |
| Iron, Fe 3.20mg | 29% |
| Magnesium, Mg 140mg | 34% |
| Phosphorus, P 620mg | 50% |
| Potassium, K 1000mg | 29% |
| Selenium, Se 45ug | 83% |
| Sodium, Na 650mg | 43% |
| Zinc, Zn 4.38mg | 40% |
| Water | |
| Water 330g | - |
| * 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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