Savory Spinach, Feta & Rice Casserole: A Delightful Vegetarian Dish

This Spinach, Feta & Rice Casserole is a delicious and hearty vegetarian meal that’s perfect for any occasion.

With tender spinach, tangy feta cheese, and fluffy rice, this casserole combines wholesome ingredients into a flavorful, comforting dish.

It’s easy to make and packed with nutrients, making it an ideal choice for a healthy family dinner, a potluck, or meal prep.

The combination of spinach and feta is inspired by the classic Greek spanakopita, but with a twist that’s both filling and satisfying.

Preparation Time

• Total Time: 1 hour
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes

Servings and Difficulty

• Servings: Serves 6-8 people
• Difficulty: Easy

Ingredients

The necessary ingredients (possible in all kinds of variations)

• For the Casserole:
  • 2 cups cooked rice (white or brown)
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 bag (10 oz) fresh spinach, roughly chopped (or 1 package of frozen spinach, thawed and drained)
  • 1 cup crumbled feta cheese
  • 3 large eggs
  • 1 cup milk (or plant-based milk for a dairy-free option)
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried dill
  • Salt and pepper to taste
  • 1/4 cup breadcrumbs (optional, for a crispy topping)

For a vegan version, substitute the feta with a plant-based cheese alternative, use flaxseed or chia seed “eggs” (1 tablespoon seeds + 3 tablespoons water per egg), and dairy-free milk. For a gluten-free option, ensure breadcrumbs are gluten-free or omit them entirely.

Steps

The steps of preparation (possible in all kinds of variations)

This Spinach, Feta & Rice Casserole is simple to make and full of flavor. Follow these steps to create a delicious, vegetarian dish that everyone will love.

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C).
2. Prepare the Spinach Mixture:
   • In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 4-5 minutes, or until softened and translucent.
   • Add the minced garlic and cook for an additional minute, stirring constantly to avoid burning.
   • Stir in the spinach and cook until wilted, about 3-4 minutes. If using frozen spinach, ensure it is well-drained before adding to the skillet.
3. Combine the Ingredients:
   • In a large mixing bowl, combine the cooked rice, spinach mixture, crumbled feta cheese, eggs, milk, Parmesan cheese, oregano, dill, salt, and pepper. Mix until all ingredients are well incorporated.
4. Assemble the Casserole:
   • Grease a 9×13-inch baking dish with a little olive oil or cooking spray.
   • Pour the rice and spinach mixture into the prepared baking dish, spreading it out evenly.
   • If desired, sprinkle breadcrumbs over the top of the casserole for a crispy topping.
5. Bake the Casserole:
   • Bake in the preheated oven for 35-40 minutes, or until the casserole is set and the top is golden brown.
6. Serve:
   • Let the casserole cool for 5-10 minutes before serving to allow it to set.
   • Serve warm, garnished with extra crumbled feta and fresh herbs like parsley or dill if desired.

Nutritional Benefits

This Spinach, Feta & Rice Casserole is not just delicious but also offers several nutritional benefits!

• Protein: Eggs and feta cheese provide a good source of protein, essential for muscle repair and growth.
• Calcium: Feta cheese is rich in calcium, which is vital for strong bones and teeth.
• Vitamins and Minerals: Spinach is loaded with vitamins A, C, and K, as well as iron, which is important for blood health.
• Fiber: Brown rice adds dietary fiber, promoting healthy digestion and keeping you full longer.
• Antioxidants: Spinach is also high in antioxidants, which help protect the body from free radicals.

Possible Additions or Upgrades

• Mushrooms: Add sautéed mushrooms for extra flavor and texture.
• Sun-Dried Tomatoes: Mix in chopped sun-dried tomatoes for a tangy, sweet burst of flavor.
• Artichokes: Add chopped artichoke hearts for a Mediterranean twist.
• Lemon Zest: Grate some fresh lemon zest into the mixture for a hint of brightness.
• Nuts: Sprinkle toasted pine nuts or sliced almonds on top for added crunch.

Q&A

Can I use different types of cheese?
Yes, you can use other types of cheese like ricotta, goat cheese, or mozzarella for a different flavor profile.

Can I make this casserole ahead of time?
Yes, you can assemble the casserole up to a day in advance and refrigerate it until ready to bake. Just add a few extra minutes to the baking time if baking straight from the fridge.

How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

Can I freeze this casserole?
Yes, you can freeze the baked casserole for up to 2 months. Thaw overnight in the refrigerator before reheating in the oven.

What can I serve with this casserole?
A simple green salad or roasted vegetables pair well with this casserole.

Is it possible to make this casserole dairy-free?
Yes, you can use dairy-free cheese and milk to make it dairy-free.

How do I prevent the casserole from being too watery?
If using frozen spinach, make sure it is well-drained before adding it to the mixture. Also, do not overcook the fresh spinach; just cook it until wilted.

Can I add more herbs and spices?
Absolutely! Fresh herbs like basil, parsley, or thyme would add a great burst of flavor.

Can I use other grains besides rice?
Yes, quinoa or farro would be great substitutes for rice in this casserole.

How can I make this casserole spicier?
Add some crushed red pepper flakes or a diced jalapeño to the spinach mixture for a spicy kick.

Enjoy making this flavorful and nutritious Spinach, Feta & Rice Casserole! Don’t forget to share the recipe with friends and family on social media.