Mediterranean Diet Refreshing Rice Salad
Bright, zesty, and bursting with Mediterranean flavors, this Mediterranean Diet Refreshing Rice Salad is the perfect balance of wholesome ingredients and bold taste. Featuring a hearty base of tender brown rice, this chilled salad is paired with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and tangy red onion. The addition of Kalamata olives, crumbled feta cheese, and fresh herbs like parsley and mint elevates each bite with authentic Mediterranean flair. Tossed in a light, flavorful dressing made with extra virgin olive oil, lemon juice, garlic, and oregano, this dish is both nutritious and delicious. Ideal for meal prep, potlucks, or as a refreshing side dish, this easy-to-make recipe is a healthy way to savor the vibrant essence of the Mediterranean diet. Perfectly served chilled or at room temperature, this versatile salad will become your go-to for warm, sunny days.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 small red bell pepper, diced
- 0.5 small red onion, finely chopped
- 0.5 cup Kalamata olives, pitted and halved
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh mint leaves, chopped
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 30 minutes or until the rice is tender and the water is absorbed.
Once cooked, spread the rice on a large plate or tray to cool completely.
In a large mixing bowl, combine the cooled rice, cucumber, cherry tomatoes, red bell pepper, red onion, olives, feta cheese, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and black pepper to create the dressing.
Pour the dressing over the rice mixture and toss gently to combine, ensuring all ingredients are evenly coated.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.
Before serving, give the salad a good stir and adjust the seasoning with additional salt or lemon juice, if desired.
Serve chilled or at room temperature, and enjoy the refreshing Mediterranean flavors!
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.0 g | 28% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 736 mg | 32% | |
| Total Carbohydrate | 22.7 g | 8% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 5.2 g | ||
| Protein | 5.2 g | 10% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 159 mg | 12% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 497 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
