Mediterranean Brown Rice Salad
This Mediterranean Brown Rice Salad is a hearty, wholesome dish packed with vibrant vegetables, fresh herbs, briny olives, and a zesty lemon-olive oil dressing. It’s nutrient-dense, naturally gluten-free, and perfect for meal prep, potlucks, or light lunches. Served chilled or at room temperature, this salad bursts with flavor and is a great way to enjoy whole grains with Mediterranean flair.
Time Overview
Prep Time: 20 minutes
Cook Time : 35–40 minutes
Cooling Time : 10–15 minutes
Total Time: 60 minutes
Ingredients
For the Salad:
1 ½ cups uncooked brown rice (yields ~4 cups cooked)
1 cup cherry tomatoes, halved
1 medium cucumber, diced (about 1 cup)
½ red onion, finely chopped
1 cup cooked chickpeas (or canned, rinsed and drained)
½ cup Kalamata olives, sliced
½ cup crumbled feta cheese
¼ cup chopped fresh parsley
2 tablespoons chopped fresh mint (optional)
1 tablespoon capers (optional for extra tang)
For the Dressing:
¼ cup extra virgin olive oil
2 tablespoons fresh lemon juice (about 1 lemon)
1 teaspoon lemon zest
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and freshly ground black pepper to taste
Instructions
Cook the Brown Rice:
Rinse the rice under cold water.
In a saucepan, add 1 ½ cups brown rice and 3 cups water. Bring to a boil.
Cover, reduce heat to low, and simmer for 35–40 minutes until tender.
Remove from heat and let it sit covered for 5–10 minutes. Fluff with a fork.
Let rice cool to room temperature before assembling the salad (can spread it on a tray to speed this up).
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, zest, vinegar, mustard, garlic, salt, and pepper until emulsified.
Assemble the Salad:
In a large bowl, combine the cooled rice, tomatoes, cucumber, onion, chickpeas, olives, feta, parsley, and mint.
Pour the dressing over the salad and toss well to coat.
Chill or Serve:
Refrigerate for 30 minutes for best flavor, or serve immediately at room temperature.
Chef’s Notes & Tips
Rice Texture Tip: Don’t overcook the rice. You want it fluffy and slightly chewy—not mushy.
Make it Vegan: Omit the feta or use a dairy-free alternative.
Add Protein: Grilled chicken, tuna, or boiled eggs pair well if you want to make it a full meal.
Add Crunch: Toasted pine nuts or slivered almonds are a great topping.
Meal Prep Friendly: Keeps well in the fridge for up to 4 days—flavors improve over time.
Serving Suggestions
As a side with grilled fish, chicken, or lamb.
As a light lunch or picnic dish.
Inside a pita with hummus or tzatziki for a quick wrap.
Frequently Asked Questions
Q: Can I use another grain instead of brown rice?
A: Yes. Farro, quinoa, bulgur, or couscous all work well with this flavor profile.
Q: Can I make this ahead of time?
A: Absolutely. This salad tastes even better after the flavors meld for a few hours or overnight.
Q: Is this freezer-friendly?
A: Not recommended. Fresh veggies and herbs lose their texture when thawed.
Q: Can I use bottled lemon juice?
A: Fresh lemon juice is highly recommended for the best taste, but bottled can work in a pinch.
Q: How do I keep cucumbers from getting soggy?
A: Use firm cucumbers and consider deseeding them. Add them just before serving if storing the salad.
Nutritional Information
Calories: 330
Fat: 15g
Saturated Fat: 4g
Carbohydrates: 40g
Fiber: 6g
Sugars: 4g
Protein: 8g
Sodium: 430mg
Vitamin C: 20% DV
Iron: 12% DV
Calcium: 10% DV