Mediterranean Brown Rice Salad
Mediterranean Brown Rice Salad balances nutty grains with creamy avocado, juicy tomatoes, and crisp cucumber, all brightened by lemon and fragrant mint. Briny Kalamata olives and tangy feta add depth and saltiness, while a simple olive oil dressing ties everything together. Serve it chilled for lunch, picnics, or as a refreshing dinner side on warm days.
- Prep20 mins
- Cook45 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean Brown Rice Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 29
- Heart Health
- 57
- Metabolic
- 43
- Digestive
- 26
- Inflammatory
- 28
- Performance
- 44
- General Wellness
- 1
Bring the brown rice and water to a boil in a saucepan over high heat.
- 2
Lower the heat to medium-low, cover, and simmer until the rice is tender and the liquid is absorbed, 45 to 50 minutes.
- 3
Take off the heat and let cool, fluffing with a fork from time to time.
- 4
In a large bowl, toss the avocado with the lemon juice.
- 5
Add the tomatoes, cucumber, feta, onion, olives, mint, olive oil, lemon zest, garlic, salt, and pepper to the bowl; toss gently until evenly combined.
- 6
Gently fold the cooled rice into the mixture.
- 7
Serve right away or chill for up to 1 hour; the salad does not keep well for more than a day because the tomato and cucumber release their juices and make it watery.
- Calories 279.98 kcal Moderate 14%
- Protein 5.9 g Moderate 12%
- Carbohydrate 33.53 g 12%
- Total Fat 14.26 g Moderate 18%
- Saturated Fat 3.97 g Moderate 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 11.45 mg Low Source 4%
- Sodium 493.17 mg High 21%
- Dietary Fiber 6.53 g Good Source 23%
- Total Sugars 6.4 g --
- Added Sugars 3.09 g Moderate 6%
- Calcium 103.74 mg Low Source 8%
- Iron 1.23 mg Low Source 7%
- Potassium 400.82 mg Low Source 9%
- Vitamin A 97.78 mcg Moderate 11%
- Vitamin C 19.12 mg Good Source 21%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Mediterranean Brown Rice Salad is a Greek side dish recipe made with 15 ingredients. It takes about 1 hr 5 mins, serves 8, and is rated easy. Key ingredients include Avocado, Black Pepper, Cucumber, and Diced Tomatoes. Each serving provides about 279.98 kcal, and is a good source of fiber.
Recipe Questions
- What is Mediterranean Brown Rice Salad?
- It is a Greek salad recipe made with 15 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Mediterranean Brown Rice Salad made of?
- The main ingredients are Avocado, Black Pepper, Cucumber, Diced Tomatoes, Feta Cheese. The full list of 15 is above.
- How long does it take to make Mediterranean Brown Rice Salad?
- About 1 hr 5 mins in total: 20 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 279.98 kcal. The full nutrition breakdown is above.
- Is Mediterranean Brown Rice Salad easy to make?
- This recipe is rated easy, with 15 ingredients and 7 steps.
- Is Mediterranean Brown Rice Salad healthy?
- Mediterranean Brown Rice Salad has an easyChef Pro health score of 45/100. Per serving, it provides 279.98 calories and 5.9 g of protein, or 12% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 493.17 mg (21% of the Daily Value), saturated fat at 3.97 g (20% of the Daily Value) and added sugars at 3.09 g (6% of the Daily Value). It contains Citrus, Milk, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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