Roast Zucchini: Preheat the oven to 200°C (400°F). Arrange the sliced zucchini on a baking sheet, drizzle with olive oil, and season with salt, black pepper, dried garlic, and oregano. Roast in the oven for 10-15 minutes until tender and slightly golden. Remove from the oven and set aside.
Sauté Onion and Peppers: In a large pan, heat some olive oil over medium heat. Add the chopped onion and fry until translucent. Add the chopped bell peppers and stir, cooking until they start to soften.
Add Carrot and Tomato: Add the grated carrot to the pan and continue to cook until all the vegetables are soft. Add the chopped tomato and cook for another 2-3 minutes.
Cook Rice: In a separate pot, combine the rinsed rice and 2 cups of water. Add salt and black pepper to taste. Cover with a lid and cook over low heat for 15-20 minutes until the rice is tender and the water is absorbed.
Combine and Bake: Preheat the oven again to 200°C (400°F). In a large baking dish, combine the roasted zucchini, sautéed vegetables, and cooked rice. Mix well and bake in the oven for another 10-15 minutes until heated through and slightly golden on top.
Prepare Sauce: In a small bowl, mix together the Greek yogurt or sour cream, tomato sauce, minced garlic, and chopped parsley.
Serve: Garnish the baked zucchini and rice with fresh parsley. Serve hot with a dollop of the prepared sauce on the side.
Serving Suggestions
Serve as a main dish with a side salad.
Pair with grilled chicken or fish for a complete meal.
Cooking Tips
Ensure the rice is well-rinsed to remove excess starch and prevent it from becoming too sticky.
Adjust the seasoning to your taste preference.
Use a variety of colored bell peppers for a vibrant dish.
Nutritional Benefits
Zucchini: Low in calories and high in vitamins A and C.
Rice: Provides energy and essential nutrients.
Vegetables: Rich in vitamins, minerals, and fiber.
Dietary Information
Vegetarian: Yes
Vegan: Use a plant-based yogurt or sour cream for the sauce.
Gluten-Free: Yes
Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe
It’s a nutritious and filling meal.
Easy to prepare with simple ingredients.
The combination of roasted and sautéed vegetables adds a depth of flavor.
Conclusion
Enjoy this baked zucchini and rice with vegetable medley for a wholesome and flavorful meal. It’s easy to make, packed with nutrients, and perfect for any occasion. Bon appétit!