Zucchini And Rice Bake
A savory zucchini and rice casserole with Parmesan, aromatic herbs, and a crispy cheese topping, perfect for a comforting vegetarian meal for family or friends.
Ingredients
Instructions
- Coarsely grate the zucchini into a sieve set over a bowl.
- Squeeze and press the zucchini to extract liquid; set aside.
- In a skillet, simmer the onion in 1/4 cup of olive oil for about 5 minutes until translucent.
- Add the minced garlic and cooked zucchini; toss for a minute or two.
- Stir in the whole wheat flour; cook for a couple of minutes.
- Measure the zucchini juices collected in the bowl.
- Add enough milk to the juices to make a total of 1 1/2 cups.
- Blend the zucchini mixture with the milk mixture.
- Add the cooked brown rice, thyme, salt, pepper, and 3/4 cup of grated Parmesan cheese; mix well.
- Pour the mixture into a buttered rectangular baking dish.
- Sprinkle the remaining 2 tablespoons each of Parmesan cheese and olive oil over the top.
- Bake at 425°F for about 45 minutes, or until the top is brown and bubbly and all liquid is absorbed.
Tips & Substitutions
For a creamier texture, consider adding a cup of ricotta cheese to the mixture. If you want to reduce calories, you can substitute some of the olive oil with vegetable broth. To enhance flavor, try adding herbs like basil or oregano. Grating zucchini ahead of time can also save prep time. Make sure to remove excess moisture for the best texture in the bake.
Serving Suggestions
Serve this zucchini and rice bake alongside a fresh salad or roasted vegetables for a complete meal. It pairs beautifully with a side of Cucumbers With Yogurt And Garlic to balance the flavors. For a heartier option, consider serving it with grilled chicken or fish. This dish also makes for a wonderful vegetarian main course.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the zucchini and rice bake in a preheated oven at 350°F for about 15-20 minutes, or until warmed through. You can also microwave individual portions for a quick meal, ensuring they are heated evenly.
Nutrition & Diet Analysis (per serving)
Each serving of Zucchini And Rice Bake contains roughly 582 calories, with 22g protein, 108g carbohydrates, and 8g fat. It is an excellent source of vitamin C (135% of the Daily Value), iron (83% of the Daily Value), and protein (45% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 778mg per serving (34% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different types of cheese in this recipe?
Absolutely! While Parmesan adds a nice flavor, you can substitute it with mozzarella for a melty texture or feta for a tangy kick. Mixing cheeses can also enhance the depth of flavor, so feel free to experiment with what you have on hand.
Is this dish suitable for meal prep?
Yes, this zucchini and rice bake is perfect for meal prep! You can prepare it ahead of time and store it in the fridge, making it easy to reheat during the week. Just ensure to keep it covered to maintain moisture and flavor.
Can I freeze the zucchini and rice bake?
Yes, you can freeze this dish! Allow it to cool completely before transferring it to a freezer-safe container. It can be frozen for up to 3 months. To reheat, thaw in the refrigerator overnight and then bake at 350°F until heated through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).