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
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
- 49 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 19 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 69 / 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.
- 55
- Heart Health
- 40
- Metabolic
- 54
- Digestive
- 28
- Inflammatory
- 24
- Performance
- 43
- General Wellness
- 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 24%
- Protein 7.77 g Moderate 16%
- Carbohydrate 63.31 g 23%
- Total Fat 23.46 g High 30%
- Saturated Fat 4.04 g High 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 6.3 mg Low Source 2%
- Sodium 245.45 mg Moderate 11%
- Dietary Fiber 8.1 g Good Source 29%
- Total Sugars 15.75 g --
- Added Sugars 5.06 g Moderate 10%
- Calcium 74.43 mg Low Source 6%
- Iron 1.93 mg Moderate 11%
- Potassium 341.62 mg Low Source 7%
- Vitamin A 24.04 mcg Low Source 3%
- Vitamin C 38.95 mg Good Source 43%
- Vitamin D 0.0 mcg Low Source 0%
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.
- Is Mediterranean Brown Rice Salad healthy?
- Mediterranean Brown Rice Salad has an easyChef Pro health score of 44/100. Per serving, it provides 472.13 calories and 7.77 g of protein, or 16% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 245.45 mg (11% of the Daily Value), saturated fat at 4.04 g (20% of the Daily Value) and added sugars at 5.06 g (10% of the Daily Value). It contains Milk, Mustard 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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