Mediterranean Diet Refreshing Rice Salad

Transport your taste buds to the sun-soaked shores of the Mediterranean with this vibrant and healthy Mediterranean Diet Refreshing Rice Salad. This easy-to-make dish features nutty brown rice as a wholesome base, paired with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and tangy Kalamata olives. A sprinkle of crumbled feta cheese and fresh herbs like parsley and mint add layers of flavor, while a zesty dressing of extra virgin olive oil, lemon juice, garlic, and oregano ties it all together. Perfect as a light lunch, a side dish, or a party favorite, this chilled rice salad is as nutritious as it is delicious, embodying the essence of Mediterranean cuisine in every bite. Ready in under an hour, this recipe is a must-try for anyone looking for a refreshing and satisfying meal option!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch.

Step 2

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.

Step 3

Once cooked, spread the rice on a large plate or tray to cool completely.

Step 4

In a large mixing bowl, combine the cooled rice, cucumber, cherry tomatoes, red bell pepper, red onion, olives, feta cheese, parsley, and mint.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and black pepper to create the dressing.

Step 6

Pour the dressing over the rice mixture and toss gently to combine, ensuring all ingredients are evenly coated.

Step 7

Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld.

Step 8

Before serving, give the salad a good stir and adjust the seasoning with additional salt or lemon juice, if desired.

Step 9

Serve chilled or at room temperature, and enjoy the refreshing Mediterranean flavors!

Nutrition Facts

Serving size	(1587.0g)

Amount per serving	% Daily Value*
Calories	1470.2

Total Fat 113.5g	0%
Saturated Fat 29.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 4098.0mg	0%
Total Carbohydrate 96.7g	0%
Dietary Fiber 20.4g	0%
Total Sugars 19.9g
Protein 32.9g	0%

Vitamin D 0IU	0%
Calcium 1091.7mg	0%
Iron 15.2mg	0%
Potassium 2103.1mg	0%

*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.

Source of Calories

Fat: 66.3%

Protein: 8.5%

Carbs: 25.1%