Mediterranean Pilaf Salad
Elevate your mealtime with this vibrant and refreshing Mediterranean Pilaf Salad, a hearty yet light dish perfect for lunch or dinner. Featuring fluffy long-grain rice simmered in aromatic vegetable broth, this salad is loaded with crisp cucumbers, sweet cherry tomatoes, briny kalamata olives, and creamy crumbled feta cheese. Enhanced with a zesty lemon-oregano dressing and garnished with fresh parsley, every bite bursts with Mediterranean-inspired flavors. Perfect as a standalone meal or a side dish, this recipe comes together in just 35 minutes, making it a quick and healthy choice for busy weekdays or relaxed weekend gatherings.
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Recipe Information
Ingredients
- 1 cup long-grain rice
- 2 cups vegetable broth
- 2 tablespoons olive oil
- 0.5 cup yellow onion (finely chopped)
- 2 cloves garlic (minced)
- 1 cup cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 0.5 cup kalamata olives (pitted and sliced)
- 0.5 cup feta cheese (crumbled)
- 3 tablespoons lemon juice
- 1 teaspoon dried oregano
- 2 tablespoons parsley (chopped, fresh)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the chopped onion and saute for 3–4 minutes until softened.
Stir in the garlic and cook for 1 minute until fragrant.
Add the rice to the pan, stir to coat with the oil, and toast for 1–2 minutes.
Pour in the vegetable broth, bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the rice is tender and the liquid is absorbed.
Once the rice is cooked, remove it from the heat and let it cool to room temperature.
In a large mixing bowl, combine the diced cucumber, cherry tomatoes, sliced olives, and crumbled feta cheese.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, dried oregano, salt, and black pepper.
Gently stir the cooked and cooled rice into the vegetable mixture in the large mixing bowl.
Drizzle the lemon and olive oil dressing over the salad and toss to coat everything evenly.
Sprinkle the fresh parsley on top for garnish.
Serve immediately, or refrigerate for 1–2 hours for the flavors to meld before serving.
Nutrition Facts
Calories |
273 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 963 mg | 42% | |
| Total Carbohydrate | 29.6 g | 11% | |
| Dietary Fiber | 3.5 g | 13% | |
| Total Sugars | 4.8 g | ||
| Protein | 7.3 g | 15% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 150 mg | 12% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 458 mg | 10% | |
*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.
