Mediterranean Rice Salad
A vibrant, no-cook Mediterranean rice salad featuring fluffy brown rice, crisp vegetables, salty feta, and a bright lemon-herb vinaigrette, perfect for a quick and healthy meal.
For 2 servings
Prepare the lemon-herb vinaigrette: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined. Set aside.
Prepare the vegetables: Dice the English cucumber into small, bite-sized pieces. Halve the cherry tomatoes. Finely dice the red onion. Roughly chop the fresh parsley.
Combine main ingredients: In a large mixing bowl, add the chilled cooked brown rice, diced cucumber, halved cherry tomatoes, pitted Kalamata olives, and finely diced red onion.
Dress the salad: Pour the prepared lemon-herb vinaigrette over the ingredients in the bowl.
Toss gently: Using a large spoon or spatula, gently toss all the ingredients until everything is well combined and evenly coated with the dressing.
Add fresh herbs and feta: Gently fold in the chopped fresh parsley and crumbled feta cheese.
Chill for optimal flavor: For best results, cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld and develop.
Serve: Serve chilled or at room temperature as a refreshing light lunch, a healthy side dish, or a quick snack.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use leftover rice: This recipe is perfect for utilizing pre-cooked or leftover brown rice, making it an incredibly quick and convenient meal.
- 2Adjust seasoning to taste: Always taste the salad after dressing and before serving. Adjust salt, pepper, or add more lemon juice if you prefer a tangier flavor.
- 3Don't overmix feta: Add the crumbled feta cheese last and fold it in gently to prevent it from breaking down too much and becoming indistinguishable in the salad.
- 4Meal prep friendly: Prepare a larger batch of this salad and portion it into individual airtight containers for easy, healthy grab-and-go lunches throughout the week.
Adapt it for your goals.
Protein Boost
Add grilled chicken, canned chickpeas, or canned tuna (drained) to make this salad a more substantial and protein-rich meal.
Grain SwapGrain Swap
Substitute brown rice with other cooked grains like quinoa, farro, or couscous for a different texture and nutritional profile.
Herb GardenHerb Garden
Experiment with other fresh herbs such as dill, fresh mint, or chives, either added to the vinaigrette or directly into the salad, for varied aromatic notes.
Why this is on our healthy list.
Rich in Fiber
Brown rice and the abundance of fresh vegetables provide significant dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Heart-Healthy Fats
The extra virgin olive oil and Kalamata olives contribute beneficial monounsaturated fats, known for their role in supporting cardiovascular health and reducing bad cholesterol.
Vitamins and Antioxidants
Packed with colorful fresh produce like tomatoes and cucumber, this salad delivers essential vitamins (such as Vitamin C and K) and powerful antioxidants that protect cells from damage and support overall well-being.
Frequently asked questions
Yes, you can use white rice, but brown rice offers more fiber, a nuttier flavor, and a slightly firmer texture that holds up well in salads. If using white rice, ensure it's fully cooled before mixing.
