Mediterranean Brown Rice Salad
Mediterranean Brown Rice Salad marries nutty brown rice with crisp bell pepper, tender peas, sweet raisins, briny Kalamata olives, and tangy feta. A balsamic–Dijon vinaigrette ties it together with a bright, peppery snap and a hint of sweetness. Serve it chilled or at room temperature for lunch, picnics, or make-ahead gatherings.
- Prep15 mins
- Cook45 mins
- Serves6
- DifficultyEasy
- 1
In a saucepan, bring water and brown rice to a boil over high heat. Lower the heat to medium-low, cover, and simmer until the rice is tender and the liquid is absorbed, 45 to 50 minutes.
- 2
In a large bowl, combine bell pepper, peas, raisins, onion, and olives.
- 3
In a separate bowl, whisk together oil, vinegar, and mustard.
- 4
Stir the brown rice and vinaigrette into the bell pepper mixture; season with salt and black pepper.
- 5
Before serving, top the salad with feta cheese.
- Calories 472.13 kcal High
- Protein 7.77 g Moderate
- Carbs 63.31 g Moderate
- Total Fat 23.46 g High
- Saturated Fat 4.04 g High
- Trans Fat 0.0 g Low Source
- Cholesterol 6.3 mg Low Source
- Sodium 249.42 mg Moderate
- Fiber 8.1 g Good Source
- Sugar 15.75 g High
- Added Sugar 5.06 g Moderate
- Calcium 62.35 mg Low Source
- Iron 1.93 mg Moderate
- Potassium 341.74 mg Low Source
- Vitamin A 31.96 mcg_rae Low Source
- Vitamin C 31.72 mg Good Source
- Vitamin D 0.0 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Mustard
- Onions 🧅
About This Recipe
Mediterranean Brown Rice Salad is a Greek side dish recipe made with 12 ingredients. It takes about 1 hr, serves 6, and is rated easy. Key ingredients include Balsamic Vinegar, Brown Rice, Crumbled Feta Cheese, and Dijon Mustard. Each serving provides about 472.13 kcal, and is a good source of fiber.
Recipe Questions
- What is Mediterranean Brown Rice Salad?
- It is a Greek salad recipe made with 12 ingredients, usually served for side dish or lunch or salad.
- What is Mediterranean Brown Rice Salad made of?
- The main ingredients are Balsamic Vinegar, Brown Rice, Crumbled Feta Cheese, Dijon Mustard, Green Peas. The full list of 12 is above.
- How long does it take to make Mediterranean Brown Rice Salad?
- About 1 hr in total: 15 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 472.13 kcal. The full nutrition breakdown is above.
- Is Mediterranean Brown Rice Salad easy to make?
- This recipe is rated easy, with 12 ingredients and 5 steps.
How easyChef Pro Scores This Recipe
easyChef Pro gives every recipe a health score from 0 to 100, built from more than 30 nutritional parameters including nutrient density, energy density and glycemic impact. It calculates rather than estimates, so the same recipe returns the same score every time.
The number is traceable. You can see exactly which nutrient moved it, so a dish scoring 78 might show fiber pushing it up while sodium pulls it down, alongside the NOVA processing level of each ingredient.
Your health goal changes the calculation itself, not just a filter. easyChef Pro applies clinically derived weighting across six health dimensions, which is why the same dish can score well for one goal and poorly for another.
Swap an ingredient or change the serving size and that math changes with it. Scoring your own version is the only way to see what your kitchen actually produces.
Modified this recipe?
Changing ingredients or serving sizes changes the nutrition profile. Score your own version with easyChef Pro to see how it compares.