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
- 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 267.61 kcal Moderate
- Protein 5.68 g Moderate
- Carbs 31.23 g Moderate
- Total Fat 14.01 g Moderate
- Saturated Fat 3.91 g Moderate
- Trans Fat 0.0 g Low Source
- Cholesterol 11.45 mg Low Source
- Sodium 496.39 mg High
- Fiber 4.57 g Moderate
- Sugar 6.4 g Moderate
- Added Sugar 3.09 g Moderate
- Calcium 63.15 mg Low Source
- Iron 0.85 mg Low Source
- Potassium 294.45 mg Low Source
- Vitamin A 101.95 mcg_rae Moderate
- Vitamin C 16.78 mg Moderate
- Vitamin D 0.0 mcg Low Source
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 267.61 kcal.
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 267.61 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.
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