Savory Vegetable Rice Bake with Zucchini, Carrot, and Semolina

Looking for a nutritious and budget-friendly meal packed with veggies, protein, and grains? This Savory Vegetable Rice Bake is the perfect solution. Made with rice, zucchini, carrots, potatoes, eggs, and semolina, it’s incredibly satisfying and easy to prepare. Whether you serve it as a light lunch, a vegetarian dinner, or a side dish, this baked casserole is versatile and nourishing.

Balanced with creamy sour cream (or yogurt), flavored with herbs, and baked until golden, it offers a delicious way to use seasonal vegetables and pantry staples in one convenient dish.

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Yield: 6 servings
Cuisine: European Vegetarian / Home-Style Comfort Food

Ingredients

• Rice: 50 g (¼ cup), uncooked

• Zucchini: 1 medium

• Potato: 1 medium

• Carrot: 1 medium

• Green Onions: 2–3 stalks, chopped

• Eggs: 3 large

• Semolina: 3 tablespoons

• Sour Cream or Yogurt: 3 tablespoons

• Ketchup: 1 tablespoon

• Dill: A small handful, chopped

• Garlic: 1 clove, minced

• Black Pepper: To taste

• Salt: To taste

• Vegetable Oil or Fat: For greasing the baking dish

Step-by-Step Cooking Directions

Step 1: Cook the Rice

Start by rinsing the rice in cold water until the water runs clear. This removes excess starch.

Boil the 50 g of rice in salted water until just tender (about 10–12 minutes), then drain and set aside to cool.

This par-cooked rice will help bind the bake while absorbing flavors during cooking.

Step 2: Prepare the Vegetables

Grate the zucchini, carrot, and potato into a large mixing bowl. If the zucchini is watery, lightly squeeze it with your hands or a clean cloth to remove excess moisture.

Chop the green onions and dill, and mince the garlic clove.

Add all the vegetables to the mixing bowl with the cooked rice.

These fresh ingredients create a colorful, flavorful, and nutrient-dense base.

Step 3: Mix the Wet Ingredients

In a separate bowl, beat the 3 eggs. Add in the semolina, sour cream or yogurt, ketchup, salt, and black pepper. Mix until smooth.

This mixture binds the bake together, and the semolina adds light structure while the sour cream provides richness and tang.

Step 4: Combine Everything

Pour the egg and semolina mixture over the vegetable and rice mixture. Mix thoroughly until everything is evenly coated and distributed.

Let the mixture sit for 5–10 minutes so the semolina can absorb some of the liquid and thicken slightly.

This step ensures the bake holds together and creates a soft but firm interior.

Step 5: Preheat and Prepare the Baking Dish

Preheat your oven to 180°C (356°F).

Grease a medium-sized baking dish (approximately 9×9 inches or similar) with vegetable fat or oil to prevent sticking.

You can also line the dish with parchment paper for easier cleanup and removal.

Step 6: Bake

Transfer the mixture into the prepared baking dish and spread evenly.

Bake for 35–40 minutes, or until the top is golden, firm to the touch, and a knife inserted in the center comes out clean.

Let it rest for 10 minutes before slicing. This allows it to set and makes it easier to serve clean portions.

Step 7: Serve

Slice the bake into squares or wedges and serve warm. It can be enjoyed on its own or accompanied by a light salad, soup, or dipping sauce.

Nutritional Information (Per Serving – Approx. 6 servings)

• Calories: 190

• Protein: 7g

• Fat: 9g

• Carbohydrates: 20g

• Fiber: 3g

• Sugar: 3g

• Sodium: 220mg

• Vitamin A: 40% DV

• Vitamin C: 20% DV

• Calcium: 8% DV

• Iron: 10% DV

The Origins and Popularity of the Recipe

This recipe draws from traditional Eastern European and Mediterranean vegetable casseroles that combine simple ingredients like grains, eggs, dairy, and seasonal produce. Popular variations can be found in Bulgarian banitsa, Russian zapekanka, and Greek vegetable bakes.

These dishes were created as a way to use up leftovers, stretch ingredients, and create hearty, budget-friendly meals. Today, they are beloved for their comforting flavor, nutritional balance, and ease of preparation.

Reasons Why You’ll Love the Recipe

• One Bowl, One Pan: Minimal mess and easy prep

• Perfect for Meal Prep: Stores well and reheats beautifully

• Family Friendly: Mild flavors and pleasing texture for all ages

• Balanced and Satisfying: Includes veggies, grains, and protein

• No Fancy Equipment Needed: Just a grater, bowl, and oven

• Vegetarian and Customizable: Easily adapted to taste or dietary needs

• Budget Conscious: Uses simple and inexpensive ingredients

• Portable: Great for lunchboxes, potlucks, and picnics

• Naturally Gluten-Friendly (with caution): Semolina contains gluten, but can be swapped

• Comfort Food Vibes: Soft inside, golden top, rich flavor

Health Benefits

This bake provides a nutrient-dense vegetarian option rich in vitamins, minerals, and plant-based fiber.

• Zucchini and Carrot: Low in calories, high in antioxidants and vitamin A

• Potato: Provides potassium and complex carbs

• Eggs: A high-quality protein source and essential amino acids

• Semolina: Adds iron and protein, while making the bake fluffy

• Garlic and Dill: Natural anti-inflammatories and flavor boosters

• Rice: Offers energy and makes the dish filling

• Yogurt/Sour Cream: Adds calcium and gut-friendly cultures (especially if using yogurt)

This recipe offers a well-balanced blend of carbs, protein, and healthy fats in one baked dish.

Serving Suggestions

• As a Main Dish: Serve with a green salad or tomato cucumber salad

• With a Dip: Try garlic yogurt sauce, tzatziki, or sour cream

• For Breakfast or Brunch: Delicious served warm with coffee or tea

• As a Side: Pairs well with roasted meats or baked fish

• With Soup: Especially good with lentil, tomato, or vegetable soup

• On the Go: Pack cold or warm for lunches or snacks

• Topped with Cheese: Sprinkle extra cheese on top before baking for a crusty finish

• For Entertaining: Cut into mini squares for a vegetarian finger food platter

• With Pickles or Olives: Adds acidity and saltiness for balance

• Sprinkle with Paprika or Za’atar: For an extra flavor kick

Cooking Tips

• Don’t Overcook the Veggies: Grate them raw; they’ll cook during baking

• Squeeze Moist Veggies: Especially zucchini to prevent a soggy base

• Let it Sit Before Baking: Allows semolina to thicken the mixture

• Grease the Dish Well: Prevents sticking and tearing

• Test Doneness: A knife inserted in the center should come out clean

• Cool Before Cutting: Allows firmer slices and easier plating

• Make it Cheesier: Add shredded mozzarella or feta to the batter

• Use Leftover Rice: A great way to reduce food waste

• Season to Taste: Be generous with salt and pepper to balance the vegetables

• Top with Seeds: Sunflower or sesame seeds add a nutty crust

Variations to Try

• Cheesy Herb Bake: Add chopped parsley, dill, and shredded mozzarella

• Vegan Version: Use plant-based yogurt and egg replacers like flax eggs

• Spicy Option: Add chili flakes, paprika, or harissa paste

• Whole Grain Version: Use brown rice or millet instead of white rice

• Greek-Inspired: Add crumbled feta, oregano, and kalamata olives

• Indian-Inspired: Use cumin, coriander, and turmeric for warming spice

• Meat Option: Add browned ground turkey or chicken to the mix

• Gluten-Free: Replace semolina with fine cornmeal or ground oats

• Tomato-Topped: Spread tomato slices on top before baking

• Mini Bakes: Use muffin tins for individual portions

Conclusion

This Savory Vegetable Rice Bake is a recipe that brings together comfort, nutrition, and practicality in one dish. Whether you’re feeding your family, prepping for the week, or just looking for a warm, healthy meal—this bake delivers.

It’s incredibly flexible, forgiving, and full of opportunity to customize. Try it once, and you’ll find it quickly becomes a part of your go-to meal rotation.

FAQ

1. Can I use leftover rice?
Yes! Leftover rice works perfectly—just ensure it’s not too dry.

2. Can I skip the semolina?
You can substitute it with breadcrumbs, oat flour, or fine cornmeal.

3. Can I make this vegan?
Yes! Use dairy-free yogurt and flax eggs (1 tbsp flaxseed + 3 tbsp water per egg).

4. What if I don’t have sour cream or yogurt?
You can use milk, kefir, or even cream cheese thinned with water.

5. How do I store leftovers?
Store in an airtight container in the fridge for up to 4 days.

6. Can I freeze it?
Yes, portion and freeze after baking. Thaw and reheat in the oven.

7. Is it kid-friendly?
Definitely! The mild flavor and soft texture make it great for little ones.

8. Can I prepare it in advance?
Yes. You can assemble and refrigerate it for up to 24 hours before baking.

9. Can I use different vegetables?
Absolutely! Bell peppers, peas, mushrooms, or corn work well.

10. Can I use whole eggs and whites separately?
Yes. Beat the whites for fluffiness or use whole eggs for simplicity.