Herbed Zucchini and Rice Casserole with Mint & Parsley
Herbed Zucchini and Rice Casserole with Mint & Parsley balances tender zucchini with fluffy short‑grain rice, sweet onions, and smoky bites of sausage. Diced tomatoes and fresh herbs add brightness, while a splash of Chardonnay rounds out the flavor. Serve it warm for a comforting weeknight dinner or bring it to a summer potluck when zucchini is at its peak.
- Prep15 mins
- Cook45 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Herbed Zucchini and Rice Casserole with Mint & Parsley, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0.41 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 38
- Heart Health
- 64
- Metabolic
- 35
- Digestive
- 24
- Inflammatory
- 30
- Performance
- 44
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Grease the inside of a casserole dish.
- 2
Scoop the pulp from the center of each zucchini half, leaving a 1/2-inch-deep shell. Chop the pulp and set it aside. Place the zucchini shells in a pot of lightly salted water and bring to a boil. Cook until the zucchini are slightly tender, about 5 minutes. Drain and arrange the zucchini in the bottom of the prepared casserole dish.
- 3
Heat the olive oil in a skillet over medium heat; cook and stir the onions and zucchini pulp until the onions are softened, 5 to 7 minutes. Season with salt and black pepper. Add the rice and the reserved juice from the canned tomatoes; cook, stirring regularly, until the liquid is nearly evaporated, about 5 minutes. Add the tomatoes and stir to combine.
- 4
Stir water into the rice mixture in 1/2-cup increments until the rice has absorbed all the water and is almost tender, 10 to 15 more minutes. Add the mint, parsley, wine, and sausages; cook until heated through and the rice is tender, adding additional water if needed, 5 to 10 minutes. Spoon the rice mixture over the zucchini halves in the casserole dish.
- 5
Bake the casserole in the preheated oven until the zucchini are tender, about 20 minutes.
- Calories 288.34 kcal Moderate 14%
- Protein 7.89 g Moderate 16%
- Carbohydrate 36.12 g 13%
- Total Fat 12.65 g Moderate 16%
- Saturated Fat 3.0 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 13.82 mg Low Source 5%
- Sodium 351.5 mg Moderate 15%
- Dietary Fiber 5.03 g Moderate 18%
- Total Sugars 4.51 g --
- Added Sugars 1.24 g Low Source 2%
- Calcium 63.24 mg Low Source 5%
- Iron 1.65 mg Low Source 9%
- Potassium 505.34 mg Moderate 11%
- Vitamin A 97.28 mcg Moderate 11%
- Vitamin C 21.26 mg Good Source 24%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Sulfites
- Tomatoes 🍅
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Herbed Zucchini and Rice Casserole with Mint & Parsley is made with 12 ingredients and serves 8. It takes about 1 hr and is rated medium. Key ingredients include Black Pepper, Chardonnay White Wine, Diced Tomatoes, and Fresh Mint. Each serving provides about 288.34 kcal.
Recipe Questions
- What is Herbed Zucchini and Rice Casserole with Mint & Parsley made of?
- The main ingredients are Black Pepper, Chardonnay White Wine, Diced Tomatoes, Fresh Mint, Fresh Parsley. The full list of 12 is above.
- How long does it take to make Herbed Zucchini and Rice Casserole with Mint & Parsley?
- About 1 hr in total: 15 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 288.34 kcal. The full nutrition breakdown is above.
- Is Herbed Zucchini and Rice Casserole with Mint & Parsley easy to make?
- This recipe is rated medium, with 12 ingredients and 5 steps.
- Is Herbed Zucchini and Rice Casserole with Mint & Parsley healthy?
- Herbed Zucchini and Rice Casserole with Mint & Parsley has an easyChef Pro health score of 46/100. Per serving, it provides 288.34 calories and 7.89 g of protein, or 16% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 351.5 mg (15% of the Daily Value) and saturated fat at 3.0 g (15% of the Daily Value). It contains Sulfites, Tomatoes, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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