One Pan Mediterranean Rice Bake
A comforting baked rice dish with Mediterranean vegetables, herbs, and optional protein like chicken or chickpeas. The rice turns fluffy, infused with tomato, garlic, and oregano, while roasted vegetables and creamy feta bring it all together. Easy cleanup and perfect for a family-style dinner.
⏱ Time
Prep: 15 minutes
Bake: 45–55 minutes
Total: ~1 hour 10 minutes
Ingredients
Base:
1 ½ cups long-grain rice (basmati or jasmine work best)
3 cups low-sodium chicken or vegetable broth
1 cup canned crushed tomatoes (or passata)
3 cloves garlic, minced
1 medium onion, finely chopped
1 tsp dried oregano
1 tsp paprika (optional, mild)
2 tbsp olive oil
Salt & pepper, to taste
Vegetables & Protein (choose your mix):
1 medium zucchini, sliced into half-moons
1 red bell pepper, chopped
1 cup cherry tomatoes, halved
1 cup canned chickpeas (drained & rinsed) or 2 chicken breasts (cut into large chunks)
½ cup pitted Kalamata Olives
Topping:
½ cup crumbled feta cheese
Fresh parsley or basil, chopped
Lemon wedges for serving
Instructions
1. Preheat oven:
190°C / 375°F.
2. Mix base:
In a large baking dish (9×13 inch), combine rice, broth, crushed tomatoes, onion, garlic, oregano, paprika, olive oil, salt, and pepper. Stir well.
3. Add vegetables & protein:
Evenly scatter zucchini, bell pepper, cherry tomatoes, chickpeas (or chicken), and olives over the rice mixture. Press them slightly into the liquid.
4. Cover & bake:
Cover tightly with foil and bake for 40 minutes.
5. Check & finish:
Remove foil, stir gently, and bake uncovered for another 10–15 minutes until rice is fluffy and liquid is absorbed.
6. Top & serve:
Sprinkle with feta, fresh parsley, and a squeeze of lemon before serving.
Notes & Tips
Rice check: If rice isn’t fully tender after 55 minutes, add ½ cup hot water, stir, and bake 10 more minutes.
Make it vegan: Use chickpeas or tofu instead of chicken and vegetable broth.
Extra flavor: Add sun-dried tomatoes or roasted eggplant.
Meal prep: This keeps well in the fridge for 3–4 days and reheats nicely.
❓ frequently asked questions FAQ
Q: Can I use brown rice?
A: Yes, but it will need ~20 more minutes and extra broth (about 1 cup more).
Q: Can I add seafood?
A: Yes! Shrimp or fish fillets can be added in the last 15 minutes of baking so they don’t overcook.
Q: Can I make this ahead?
A: You can assemble it up to the baking step, refrigerate, then bake when ready (add 5–10 minutes to bake time).
Nutrition information
Calories: ~390 kcal
Protein: 12g
Carbs: 63g
Fat: 10g
Fiber: 7g