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The Cookery Book

VEGETARIAN

Feta & Mediterranean Vegetable Rice Bake

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Feta and Vegetable Rice Bake

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Serves: 4 people
Prep time: 15 minutes
Cooking time: 55 minutes

 

A colourful medley of vegetables in a delicious baked rice casing courtesy of BBC Good Food.   Each time we make this, I sneak more Parmesan into the rice and also add mixed seeds for interest and crunch, as well as valuable source of protein.


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Ingredients
 

  • 200g Long Grain or Basmati Rice

  • ¼ cup mixed seeds (optional)

  • 2 Large Eggs

  • 100g Grated Parmesan Cheese

  • 1 Large Red Onion

  • 2 x Courgettes

  • Trio of Peppers

  • 200g Cherry Tomatoes

  • 1 teaspoon  Dried Basil

  • 45g Pitted Black Olives (or mixed green and black olives)

  • 200g pack Feta Cheese, cut into small cubes

  • 50ml  Virgin Olive Oil

  • Salt and Black Pepper

  • 1 shallow ovenproof dish approx. 20 x 30cm


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Method

 

  1. Pre-heat the oven to 190°C/375°F/Gas Mark 5.
     

  2. Cook the rice as per instructions on the pack – drain and allow to cool a little.
     

  3. Beat the eggs, add the grated Parmesan cheese and mix with the rice.
     

  4. Grease the dish with some olive oil, spread the rice mixture over the base and up the sides of the dish. 
     

  5. At this point, you can blind bake for about 20 - 25 minutes.  
     

  6. Chop the feta into chunks the same size as the vegetables, add the olives and basil and set aside.
     

  7. Meanwhile, peel the red onion and chop into medium size chunks.
     

  8. Chop the courgettes into the same size pieces.
     

  9. Chop the peppers, discarding any pith and seeds, the same size as the onions and courgette.
     

  10. Halve the cherry tomatoes, place the vegetables in a roasting tray and drizzle with olive oil and some seasoning.
     

  11. The vegetables should now roast in the oven for about 35 - 40 minutes until softened and turning a little golden.
     

  12. Remove the cooked rice crust from the oven and also the roasted vegetables.
     

  13. Fill the crust with the roasted vegetables and top with the feta and olive mixture.
     

  14. Cut into slices or quarters and serve.

 

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