Baked Zucchini Tomato and Rice Casserole
Healthy meals like this Baked Zucchini Tomato and Rice Casserole recipe are great to have on hand. You can incorporate more vegetables in your diet by making beautiful zucchini dishes like this one. This recipe even falls under the category of being vegetarian food, but since there are eggs in the recipe, it can't be considered vegan. When you are vegetarian you don't eat animal meat but, you still eat animal products like eggs and dairy. Being a vegan means that you no longer eat anything that came from an animal which sometimes includes honey that is produced by bees. Vegetarian food doesn't have to be boring, as you can tell by this recipe, and there are other easy zucchini recipes you can try like zucchini pasta where you make noodles by spiralling the zucchini, or an all vegetable lasagna where you use the slices of zucchini as noodles and add in all of the other ingredients in layers. Enjoy this nutritious meal and print it to add to your collection.***
This is a printable recipe.
1/3 cup uncooked white rice, long or short grain, your choice
6 Tablespoons olive oil, divided
2 medium size (about 8-inch zucchini) sliced 1/4-inch thick
2-3 Roma tomatoes, sliced 1/4-inch thick
salt and freshly ground black pepper
1 medium onion, halved lengthwise and thinly sliced thin
3 garlic cloves, minced
2 eggs, lightly beaten
1 teaspoon chopped fresh parsley
1/2 cup grated Parmesan, divided
1/4 cup grated mozzarella cheese
Preheat the oven to 450F.
Cook the rice and set aside to cool to room temperature.
Grease 2 baking sheets, each of them with 2 tablespoons olive oil. Spread the sliced zucchini onto one sheet in a single layer and the sliced tomatoes onto the second sheet in a single layer. Sprinkle each sheet of vegetables with 1/2 teaspoon salt and grind on a little fresh pepper.
Place into the preheated oven and bake the tomatoes for 10 minutes. Remove from the oven.
Bake the zucchini for 20 minutes,and at the 10 minute mark flip the zucchini. At the end of 20 minutes, remove from the oven. Set aside.
Heat a large cast iron skillet over medium heat and add the remaining 2 tablespoons of olive oil. Add the sliced onions and cook 3-4 minutes to soften. Add the garlic and 1/4 teaspoon of salt and let cook covered for 10 minutes.
Stir the lightly beaten eggs and chopped parsley into the rice along with half of the grated parmesan cheese. Grind in a little fresh pepper. Stir to combine and transfer to the cast iron pan with the cooked onions to make a layer.
Layer the zucchini on top of the rice, and the tomatoes on top of the zucchini. Sprinkle the remaining parmesan cheese and the mozzarella cheese on top. Place into the already heated oven and bake for 20 minutes. If the cheese is browning too quickly tent with aluminum foil.
When ready, remove from the oven and sprinkle a little fresh parsley to garnish. Serve hot.
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Nutrition Facts for: Baked Zucchini Tomato and Rice Casserole From Grandmother's Kitchen
Ingredients: White rice, olive oil, zucchini, tomatoes, salt, pepper, onion, garlic cloves, eggs, parsley, Parmesan and mozzarella cheese.
* Percentages (%) are based on a 2000 calorie diet
* The entire recipe has been calculated for 4 servings.
* Per serving: Calories 406, Calories from Fat 267, Total Fat 29.7g 46%, Saturated Fat 7.7g 38%, Cholesterol 101mg 34%, Sodium 585mg 24%, Potassium 575mg 16%, Carbohydrates 23.9g 8%, Dietary Fiber 3.1g 12%, Sugars 5.5g, Protein 15.4g, Vitamin A 26%, Vitamin C 53%, Calcium 30%, Iron 10%
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