🔥 Empfohlene Küchenprodukte
When you need a satisfying vegetarian meal that’s ready in just 20 minutes, this Zucchini-Reis-Pfanne mit Feta delivers Mediterranean flavors in a simple one-pan format. Created by Sina and earning 5-star reviews, this recipe transforms humble zucchini and rice into a creamy, herb-infused dish that appeals to vegetarians and meat-eaters alike.
Perfect for busy weeknights or when you want something healthy without sacrificing flavor, this dish proves that simple ingredients can create extraordinary results when combined thoughtfully.
What Makes This Recipe Special
This isn’t just another rice dish – it’s a complete meal that balances textures and flavors beautifully. The zucchini provides tender vegetables, the rice offers satisfying substance, and the feta creates a creamy, tangy element that ties everything together. The Mediterranean herb blend transforms these simple ingredients into something that tastes like it came from a Greek taverna.
The one-pan approach means minimal cleanup, while the 20-minute total time makes it perfect for those nights when you want something homemade but don’t have hours to spend in the kitchen.
Nutritional Benefits
Complete Vegetarian Protein: The combination of rice and feta provides complementary proteins, making this a nutritionally complete vegetarian meal.
Vegetable Rich: Zucchini is low in calories but high in vitamins A and C, plus it adds fiber and potassium.
Mediterranean Diet Friendly: Olive oil, herbs, and fresh vegetables align perfectly with heart-healthy Mediterranean eating patterns.
Calcium Boost: Feta cheese provides substantial calcium for bone health.
Balanced Macronutrients: The rice provides complex carbohydrates for sustained energy, while feta adds protein and healthy fats.
Essential Equipment
- Large pan (essential for proper cooking and mixing)
- Sharp knife for vegetable prep
- Garlic press for easy garlic preparation
Ingredient Breakdown
Vegetable Base:
- 1 large zucchini (approximately 350g) – the star vegetable that provides bulk and nutrition
- 1 onion – creates aromatic foundation
- 2 garlic cloves – adds depth and Mediterranean character
Rice Foundation:
- 125g rice (10-15 minute cooking variety) – quick-cooking for efficiency
- 750ml vegetable broth – provides flavor base and cooking liquid
Mediterranean Flavor Profile:
- 1 tablespoon tomato paste (heaped) – adds umami depth and color
- 1 tablespoon Mediterranean herbs (dried thyme, oregano, basil) – authentic flavor blend
- 2 tablespoons olive oil – healthy fat and cooking medium
Creamy Element:
- 150-200g feta cheese – creamy, tangy richness that makes the dish special
- Salt and pepper for seasoning
Step-by-Step Preparation
Step 1: Prep the Vegetables (5 minutes) Halve the zucchini lengthwise and slice into half-moons. Peel and finely chop the onion. Peel the garlic cloves for pressing later. This preparation ensures even cooking and consistent flavors.
Step 2: Cook the Rice (10-15 minutes) Cook rice in vegetable broth according to package directions. This flavors the rice from the inside out. Drain when tender but reserve 150ml of the cooking broth – this liquid gold will help create the creamy sauce later.
Step 3: Build the Flavor Base (5 minutes) Heat olive oil in your large pan over high heat. Quickly sear the zucchini to get some color and concentrate flavors. Add onions and reduce to medium heat, cooking until translucent. Press in garlic and cook briefly until fragrant.
Step 4: Create the Sauce (3 minutes) Stir in Mediterranean herbs and tomato paste, cooking until fragrant. Add the reserved 150ml vegetable broth to deglaze the pan and create a flavorful base.
Step 5: Combine and Finish (2 minutes) Add the cooked rice and half of the crumbled feta. Stir gently until the feta melts and creates a creamy coating. Season with salt and pepper to taste.
Step 6: Serve and Garnish Plate the rice mixture and top with remaining crumbled feta and additional Mediterranean herbs for visual appeal and fresh flavor.
Pro Tips for Perfect Results
Zucchini Technique: Don’t overcook the zucchini – it should retain some texture and not become mushy. High heat at the beginning helps achieve this.
Rice Selection: Use quick-cooking rice varieties to keep the total time to 20 minutes. Basmati or jasmine rice work particularly well.
Feta Handling: Crumble feta by hand rather than cutting for better texture and distribution. Greek feta typically has better flavor than Danish varieties.
Broth Reservation: Don’t forget to save some cooking liquid from the rice – it’s essential for creating the creamy consistency.
Herb Quality: While dried herbs work perfectly here, fresh herbs for garnishing elevate the final presentation.
Flavor Variations
Protein Additions: Add cooked chickpeas, white beans, or pine nuts for extra protein and texture.
Vegetable Variations: Include diced bell peppers, cherry tomatoes, or spinach for more color and nutrition.
Cheese Alternatives: Try goat cheese, ricotta, or halloumi for different flavor profiles.
Spice It Up: Add red pepper flakes or fresh chili for heat, or sumac for tangy Middle Eastern flair.
Herb Combinations: Experiment with different Mediterranean herb blends or add fresh dill, mint, or parsley.
Serving Suggestions
As a Main Course: This recipe serves 2 as a complete vegetarian dinner, perfect with a simple green salad.
Side Dish Potential: Increase portions to serve 4 as a side dish alongside grilled fish, chicken, or lamb.
Meal Prep Friendly: Stores well in the refrigerator for up to 3 days and reheats beautifully.
Entertaining Option: Double the recipe for casual dinner parties or potluck contributions.
Storage and Reheating
Store leftovers covered in the refrigerator for up to 3 days. The flavors actually improve overnight as the herbs and feta meld with the rice.
To reheat, add a splash of vegetable broth or water to restore moisture, and warm gently in a pan or microwave. The feta may separate slightly when reheated, but stirring will bring it back together.
Why This Recipe Works
This Zucchini-Reis-Pfanne succeeds because it follows the principles of Mediterranean cooking: simple, quality ingredients treated with respect. The technique of cooking rice in broth instead of water adds depth, while the two-stage feta addition ensures both creaminess and textural interest.
The timing is perfectly orchestrated – while the rice cooks, you prep vegetables, then everything comes together quickly in the pan. It’s efficient cooking that doesn’t sacrifice flavor.
The Mediterranean herb blend is key to the dish’s success, providing authentic flavors that transport you to the Greek islands with every bite.
Perfect for Every Occasion
Whether you’re cooking for vegetarian guests, need a quick weeknight dinner, or want to incorporate more plant-based meals into your routine, this recipe delivers. It’s sophisticated enough for company yet simple enough for busy Tuesday nights.
The combination of familiar ingredients in an approachable format makes it a crowd-pleaser that will likely become a regular in your meal rotation – just as it has earned its 5-star rating from those who’ve tried it.
Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes | Serves: 2 | Diet: Vegetarian