This baked zucchini and rice dish is a healthy and delicious meal that combines tender roasted zucchini with a flavorful medley of vegetables and perfectly cooked rice. It’s topped with a creamy yogurt-tomato sauce that adds a delightful tang.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 40-50 minutes
- Total Time: 1 hour 10 minutes
Ingredients
- 2 zucchini, sliced
- Olive oil, for drizzling and frying
- Salt and black pepper, to taste
- Dried garlic, to taste
- Oregano, to taste
- 1 onion, chopped
- 2 bell peppers, chopped
- 1 carrot, grated
- 1 tomato, chopped
- 1 cup (200 g) rice, rinsed
- 2 cups (500 ml) water
- Fresh parsley, chopped (for garnish)
For the Sauce:
- 2 tablespoons Greek yogurt or sour cream
- 1 tablespoon tomato sauce
- 1 garlic clove, minced
- Fresh parsley, chopped
Directions
- Roast Zucchini: Preheat the oven to 200°C (400°F). Arrange the sliced zucchini on a baking sheet, drizzle with olive oil, and season with salt, black pepper, dried garlic, and oregano. Roast in the oven for 10-15 minutes until tender and slightly golden. Remove from the oven and set aside.
- Sauté Onion and Peppers: In a large pan, heat some olive oil over medium heat. Add the chopped onion and fry until translucent. Add the chopped bell peppers and stir, cooking until they start to soften.
- Add Carrot and Tomato: Add the grated carrot to the pan and continue to cook until all the vegetables are soft. Add the chopped tomato and cook for another 2-3 minutes.
- Cook Rice: In a separate pot, combine the rinsed rice and 2 cups of water. Add salt and black pepper to taste. Cover with a lid and cook over low heat for 15-20 minutes until the rice is tender and the water is absorbed.
- Combine and Bake: Preheat the oven again to 200°C (400°F). In a large baking dish, combine the roasted zucchini, sautéed vegetables, and cooked rice. Mix well and bake in the oven for another 10-15 minutes until heated through and slightly golden on top.
- Prepare Sauce: In a small bowl, mix together the Greek yogurt or sour cream, tomato sauce, minced garlic, and chopped parsley.
- Serve: Garnish the baked zucchini and rice with fresh parsley. Serve hot with a dollop of the prepared sauce on the side.
Serving Suggestions
- Serve as a main dish with a side salad.
- Pair with grilled chicken or fish for a complete meal.
Cooking Tips
- Ensure the rice is well-rinsed to remove excess starch and prevent it from becoming too sticky.
- Adjust the seasoning to your taste preference.
- Use a variety of colored bell peppers for a vibrant dish.
Nutritional Benefits
- Zucchini: Low in calories and high in vitamins A and C.
- Rice: Provides energy and essential nutrients.
- Vegetables: Rich in vitamins, minerals, and fiber.
Dietary Information
- Vegetarian: Yes
- Vegan: Use a plant-based yogurt or sour cream for the sauce.
- Gluten-Free: Yes
Storage Tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
- It’s a nutritious and filling meal.
- Easy to prepare with simple ingredients.
- The combination of roasted and sautéed vegetables adds a depth of flavor.
Conclusion
Enjoy this baked zucchini and rice with vegetable medley for a wholesome and flavorful meal. It’s easy to make, packed with nutrients, and perfect for any occasion. Bon appétit!