Name: Melted Feta and Veggie Bake
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: ½ cup brown rice ((uncooked) (this is optional, and our favourite side)); 5 oz low fat feta cheese ((use regular if you prefer)); 1 tbsp olive oil; 2 tbsp basil, dried ((fresh is fine)); 2 tbsp parsley, dried ((fresh is fine)); 1 clove garlic; 1 onion ((red or white)); 1 red bell pepper ((your fave colour)); 2 good handful cherry tomatoes; 1 chili / jalapeño; 1 handful olives; 10 tbsp water; Salt to taste; 4 tbsp hummus; 1 handful mushrooms ((sliced))

Oven-melted Feta and Veggie Bake Recipe

By Hauke Fox
Updated on Aug 14, 2020

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Baked feta is ready to be served | #dinner #vegetarian | hurrythefoodup.com

Nobody will believe this feta and veggie bake is a diet recipe.

We originally wrote this recipe in a January, five years ago, to help folk get tasty and filling food without sacrificing flavour or satisfaction.

Since then we’ve updated and tweaked the recipe many times – to make it perfect! We’ve even created a new YouTube video featuring Kat (the original creator of the recipe) in her debut recipe video.

Way back in the day, the original text ran like this:

“It’s that time of year again. January is here and nearly gone, bringing it with it hopes and dreams for the new year, along with promises and (broken) resolutions – and everywhere you look the masses are there, shouting about the newest diet fad, the best sit-up regime or the latest superfood.

It’ll die down, it always does. History has a habit of repeating itself. But if you’re serious about eating better and looking after your body, don’t join in.”

Don’t make short term pacts that are unrealistic and punishing – you’ll just end up hating food or yourself.

Adapt. Eat a little healthier every day. To put it bluntly, cut out the shit. Eat some real food.

Take a look at this melted feta and veggie bake. The taste is taken care of – we don’t post rubbish meals.

The feta is the most unhealthy part – and 75g per serving isn’t exactly terrible anyway.

After that – well, you’re eating veg. Delicious roasted veg that’s cooked soft and loaded with flavour. It’s a filling (and did we mention tasty?) meal that you can feel great about eating.”

And it still stands true today!

The ingredients are on the chopping board - tomatoes, rice, feta cheese, olives, onion, bell pepper, garlic, chilli #olive oil #salt | hurrythefoodup.com

The dish is on the baking tray on a tea towel on a table with hummus, salt, tomatoes, olives and a deep plate with rice #garlic #onion | hurrythefoodup.com

What our readers are saying

I was unsure of how this was going to taste, it was delicious! My kids loved it as well!

– Ruby ⭐⭐⭐⭐⭐

Just made this dish for my mother and I and we ABSOLUTELY LOVED IT. Who says vegetarian food has to be boring? Thanks for the great recipe. For sure will use it al the time!!

– Emily ⭐⭐⭐⭐⭐

This is the first recipe that I have tried off your site and it was a huge success! My husband is very particular regarding food and he thought it was very tasty, especially next day for lunch. I doubled the recipe, used vegan feta, and added oyster mushrooms for a fancier dinner. I will definitely be trying more of the delicious recipes from your site!

– Natasha ⭐⭐⭐⭐⭐

The feta veggie bake is served with rice on the plate on a table with hummus, salt, tomatoes, olives, baking tray on a tea towel and a deep plate with rice #olive oil #basil, dried | hurrythefoodup.com

Health Benefits – Feta and Veggie Bake

Where to start with this one? The whole meal packs less than 500 calories (without rice), so you’re already on to a winner there.

It’s ridiculously high in vitamins A, C and B6 (what else would you expect from a load of veg?) so that means you can expect stimulated cell growth and production, more white blood cell activity (Vitamin A – Harvard Nutrition), and healthier teeth, skin and bones to name but a few (Vitamin C – Harvard Nutrition).

If that’s not enough for you, this meal also packs 15g protein per serving (or more with rice).

That’s really high (worth two eggs or so!) and if you’re getting into shape and want the best for those muscles, this is the way to go.

I did it myyyyyyy wayyyyyy!

And finally – don’t forget, you can use whatever veggies you have to hand, or that need using in the fridge! Our veggie bake changes pretty much every time, as we throw in whatever we have that’s hanging around. Just get them chopped up small and you’re on your way!

Olives
Tomatoes
Onions
Bell peppers
Jalapenos
Carrots
Broccoli
Cauliflower
Whatever else you love, these all go great!

Need basil?

And the icing on the cake? It’s got basil in it! We’re huge fans of basil here – check out this basil pesto page for more health benefits and another basil recipe – it’s an awesome way to get more into your diet!

Enjoy!

Dave, Hauke and Kat

A massive shoutout goes to Kat (Dave’s better half) for all of her hard work, trial and error (and eating of course) in developing this baked feta recipe. Thanks Kat!

The dish is served with rice on the plate on a table with hummus, tomatoes, olives and baking tray on a towel #brown rice #feta cheese | hurrythefoodup.com

Melted Feta and Veggie Bake

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4.76 from 37 votes

Melted Feta and Veggie Bake. Easy and quick. 10 minutes prep time, then for 30 minutes in the oven. High in vitamins A, C and B6, protein and fiber.

Cuisine:Vegetarian

Prep Time:10 minutes

Cook Time:30 minutes

Total Time:40 minutes

Servings:2 people

Calories:505kcal

Author: HurryTheFoodUp

Ingredients

½ cup brown rice (uncooked) (this is optional, and our favourite side)
5 oz low fat feta cheese (use regular if you prefer)
1 tbsp olive oil
2 tbsp basil, dried (fresh is fine)
2 tbsp parsley, dried (fresh is fine)
1 clove garlic
1 onion (red or white)
1 red bell pepper (your fave colour)
2 good handful cherry tomatoes
1 chili / jalapeño
1 handful olives
10 tbsp water
Salt to taste

Optional

4 tbsp hummus
1 handful mushrooms (sliced)

Instructions

Preheat the oven to 180°C (360°F).
Cook the brown rice according to package instructions.
½ cup brown rice
Cut the cheese into two equal, thin pieces and lay in baking tray.
5 oz low fat feta cheese
Layer half the dried herbs over the cheese.
2 tbsp basil, dried, 2 tbsp parsley, dried
Chop all veg (and garlic) into small pieces and chuck in a bowl.
1 clove garlic, 1 onion, 1 red bell pepper, 2 good handful cherry tomatoes, 1 chili / jalapeño, 1 handful olives, 1 handful mushrooms
Add the oil, salt, water and the other half of the herbs and mix well. (If using fresh herbs all go into this mix so they won't burn).
1 tbsp olive oil, 10 tbsp water, Salt to taste
Place the veg mixture on and all around the cheese.
Bake for 30 mins or until veg becomes soft.
Serve with brown rice and hummus.
4 tbsp hummus
Done!

NOTES

You can throw on pretty much whatever veg you fancy/need to use up. And a box of frozen mixed herbs is always handy to have lying around.

SERVE WITH: Brown rice and hummus are excellent companions to make that dish complete!

NUTRI INFO: 1 serving includes brown rice and hummus. If you use full fat feta cheese you’ll clock in at around 550 kcal.

IF YOU LIKED THIS RECIPE: Then you should definitely check out these Baked Eggs in Spinach and Tomato. Dave’s favourite recipe for a long time! What you could also do is skip the baking thing completely and stuff the veggies and cheese in a pita. Check our Greek Pita Recipe to get that just right.

Nutrition

Nutrition Facts

Melted Feta and Veggie Bake

Amount per Serving

Calories

505

% Daily Value*

Fat

Saturated Fat

Cholesterol

Sodium

911

Potassium

561

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

2484

Vitamin C

118

143

Calcium

109

Iron

* Percent Daily Values are based on a 2000 calorie diet.

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Oven-melted Feta and Veggie Bake Recipe