Mediterranean Brown Rice Salad
User Reviews
5.0
132 reviews
Excellent
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Prep Time
15 mins
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Cook Time
15 mins
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Servings
8
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Calories
179 kcal
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Course
Side Dish
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Cuisine
Mediterranean, American
Mediterranean Brown Rice Salad
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Recipe video above. This Brown Rice Salad looks way too healthy to taste as good as it does! The fresh dill and coriander/cilantro with the bright lemon dressing totally makes it. The perfectly cooked, nutty brown rice helps. Everything else is customisable.Serves 6 to 8 as a side, 4 as a meal. Keeps for 3 days. Exellent work lunch option, and serving for lunch with friends.
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Ingredients
Salad (Note 1):
- 3 cups cooked brown rice , cooled but not cold
- 2 tomatoes , diced
- 2 cucumbers , diced (or 1 long English/continental cucumber)
- 1/2 red onion , chopped (sub 2 stems green onion)
- 40g/ 4 cups tightly packed baby rocket/arugula , roughly chopped (or baby spinach)
- 1/3 cup coriander/cilantro leaves , roughly chopped (Note 2)
- 1/3 cup fresh dill leaves , roughly chopped (Note 2)
Lemon Dressing:
- 3 tbsp lemon juice
- 5 tbsp extra virgin olive oil
- 1 garlic cloves , minced using garlic press
- 1/2 tsp Dijon mustard (Note 3)
- 3/4 tsp salt , kosher/cooking salt (1/2 tsp table salt)
- 1/2 tsp black pepper
Optional extras (pictured):
- 1/2 cup black olive slices
- 200g/7oz halloumi , sliced then pan fried in a little olive oil until golden and crispy
- Other topping options: feta, parmesan, nuts (Note 4)
Instructions
- Place Dressing ingredients in a jar and shake well to combine.
- Place Salad ingredients in a big bowl. Drizzle over Dressing, toss well.
- Transfer to serving bowl. If using Halloumi, pile on top.
- Serve!
Notes
- Salad veg - customisable with other raw or cooked veg (sautéed in a little oil, garlic, salt & pepper, or roasted).
- Fresh herbs - this is one of my favourite fresh herb combinations for salads, they go together brilliantly and it really makes this salad something special. But if you don't have them / have an aversion to coriander/cilantro, try one of these:
- Dijon mustard - sub yellow mustard, or omit. Makes the dressing a wee bit thicker which is great for fine-grain type salads because it helps coat better.
- Nut option suggestions - flaked almonds, walnuts, pine nuts, pistachios, cashews, sunflower seeds, pepitas. I feel like peanuts would be odd, but someone may prove me wrong.
- Storage - keeps for 3 days, though the tomato does looks perky juiciness the next day. I also like to either hold back some dressing to give it a fresh drizzle just before serving, or even a squeeze of fresh lemon and drizzle of olive oil will do the trick.
- Most importantly though, SERVE AT ROOM TEMP. Cold rice is hard and not pleasant. If need be, give it 3 x 10 second zaps in the microwave to take the chill out of it.
- SERVE AT ROOM TEMP
- LEFTOVER HALOUMI- pro tip: refrigerate cooked halloumi, then chop it into small batons and reheat in microwave. Toss through salad. So good!
- Nutrition per serving, assuming 8 servings. Excellent veg+starch side dish for meals.
- parsley or chives and dill
- chives and parsley
- just coriander/cilantro or dill (double up)
- 2 1/2 tsp oregano (add to dressing - will taste like a Greek Salad!)
- 2 tsp dried mixed herbs, or other dried herbs of choice
Nutrition Information
Show Details
Calories
179cal
(9%)
Carbohydrates
21g
(7%)
Protein
3g
(6%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Sodium
226mg
(9%)
Potassium
248mg
(7%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
355IU
(7%)
Vitamin C
10mg
(11%)
Calcium
22mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 179 kcal
% Daily Value*
| Calories | 179cal | 9% |
| Carbohydrates | 21g | 7% |
| Protein | 3g | 6% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 226mg | 9% |
| Potassium | 248mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 355IU | 7% |
| Vitamin C | 10mg | 11% |
| Calcium | 22mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
132 reviews
Excellent
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