Courgette and Rice Bake
This comforting bake layers tender rice with sautéed courgettes (zucchini), herbs, and a creamy egg-cheese mixture, baked until golden on top. Think of it as a lighter Mediterranean twist on a rice casserole – satisfying yet fresh, with a hint of lemon and herbs.
⏱ Time
Prep: 20 minutes
Cook: 40 minutes
Total: 1 hour
Ingredients
1 cup uncooked rice (long grain or basmati works well)
3 medium courgettes (zucchini), grated or thinly sliced
1 small onion, finely chopped
2 garlic cloves, minced
3 tbsp olive oil
½ tsp dried oregano (or fresh thyme)
½ tsp lemon zest
3 large eggs
1 cup Greek yogurt (or milk/cream for creamier texture)
1 cup grated cheese (feta + mozzarella or cheddar mix works well)
2 tbsp fresh parsley or dill, chopped
Salt & pepper, to taste
Instructions
1. Cook rice – Rinse and cook rice until just tender. Set aside to cool slightly.
2. Prepare courgettes – Grate courgettes, sprinkle lightly with salt, and let sit 10 minutes. Squeeze out excess liquid in a clean towel.
3. Sauté base – Heat olive oil in a pan, sauté onion and garlic until soft. Add courgettes, oregano, and lemon zest. Cook 5–6 minutes until moisture evaporates.
4. Mix filling – In a large bowl, whisk eggs, yogurt, half the cheese, parsley, salt, and pepper. Stir in rice and courgette mixture.
5. Assemble bake – Transfer mixture to a greased baking dish. Top with remaining cheese.
6. Bake – Bake at 180°C (350°F) for 35–40 minutes, until golden and set in the center.
7. Serve – Cool slightly before slicing. Pairs beautifully with a crisp salad or tzatziki.
Notes & Tips
For extra Mediterranean flavor, add a handful of chopped sun-dried tomatoes or olives.
Make it heartier by mixing in leftover chicken or chickpeas.
Store leftovers in fridge up to 3 days; reheat covered so it doesn’t dry out.
❓ Frequently asked questions FAQ
Q: Can I make it vegan?
Yes – swap eggs with a chickpea flour “egg” mixture (½ cup chickpea flour + ½ cup water), use plant yogurt and vegan cheese.
Q: Can I prepare it ahead?
Yes – assemble the bake, refrigerate overnight, then bake fresh the next day.
Q: What’s the best cheese combo?
Feta for saltiness + mozzarella for meltiness is classic. Parmesan also works well for a golden crust.
Nutrition information
Calories: ~260
Protein: 11g
Carbs: 28g
Fat: 11g
Fiber: 3g