Melted Feta and Veggie Bake (10+30 Min, Vegetarian)

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.

Health Benefits – Feta and Veggie Bake

Where to start with this one? The whole meal packs less than 500 calories, 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 (A is for Awesome), and healthier teeth, skin and bones to name but a few (C is for Caring).

If that’s not enough for you, this meal also packs 15g protein per serving.

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.

And the icing on the cake? It’s got basil in it! We’re huge fans of basil here – check out this page for more health benefits and another basil recipe.

Enjoy!

Dave, Howie 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 recipe. Thanks Kat!

Print Pin Add to CollectionGo to Collections

4.79 from 19 votes

Melted Feta and Veggie Bake

Melted Feta and Veggie Bake. Easy and quick. 10 minutes prep time, then for 20 minutes in the oven. High in vitamins A, C and B6, protein and fiber.

Course Lunch, Mains

Cuisine Vegetarian

Time 30 minutes

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 2 people

Calories 620kcal

Author HurryTheFoodUp

Ingredients

• ½ cup brown rice (uncooked) (this is optional, and our favourite side)
• 5 oz feta cheese
• 2 tbsp olive oil
• 2 tbsp basil, dried
• 2 tbsp parsley, dried
• 1 clove garlic
• 1 onion (red or white)
• 1 bell pepper, red (your fave colour)
• 2 good handful cherry tomatoes
• 1 chilli / jalapeño
• 1 handful olives
• 10 tbsp water
• ¼ tsp salt

Optional

• 4 tbsp hummus
• 1 handful mushrooms (sliced)

US CustomaryMetric

Instructions 

• Preheat the oven to 180°C (360°F).
• Cook the brown rice according to package instructions.
• Cut the cheese into two equal, thin pieces and lay in baking tray.
• Layer half the herbs over the cheese.
• Chop all veg (and garlic) into small pieces and chuck in a bowl.
• Add the oil, salt, water and herbs and mix well.
• 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.
• 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!

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 620 Calories from Fat 315

% Daily Value*

Fat 35g54%

Saturated Fat 14g88%

Cholesterol 63mg21%

Sodium 1367mg59%

Potassium 803mg23%

Carbohydrates 60g20%

Fiber 8g33%

Sugar 11g12%

Protein 19g38%

Vitamin A 3147IU63%

Vitamin C 135mg164%

Calcium 497mg50%

Iron 7mg39%

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

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Miss anything? Get it on

Olive Oil

Basil Leaves

Aluminum Baking Tray

Parsley

View Our Kitchen Arsenal

Disclosure of Material Connection: The products above are linking to Amazon as “affiliate links” because we're affiliates! When you click on a product, it'll take you to its Amazon page where the price stays the same for you and Amazon pays us a small percentage. This helps us continue to provide quality recipes and pay for operating costs.