Mediterranean Brown Rice Salad
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
40 mins
-
Servings
8
-
Calories
179 kcal
-
Course
Side Dish
-
Cuisine
Mediterranean, American
Mediterranean Brown Rice Salad
Description
This brown rice salad combines whole grain rice that is cooled yet not cold, with fresh vegetables including diced tomato, cucumber, and chopped red onion or green onion stems. The leafy components of arugula and fresh herbs such as coriander and dill give aromatic freshness. The lemon dressing features lemon juice, olive oil, minced garlic, Dijon mustard, salt, and pepper, creating a tangy and mildly pungent component that enhances the earthy grains and crisp vegetables.
The salad’s texture contrasts chewy rice, crunchy vegetables, and the tender greens throughout. Serving at room temperature ensures the rice remains soft and pleasant rather than hard. Toppings like black olive slices, feta, Parmesan, or pan-fried halloumi cheese add creamy or salty dimensions, offering variation in mouthfeel and flavor.
It's best served freshly dressed, though holding back some dressing for a fresh drizzle before serving can brighten leftovers. The salad offers flexibility for ingredient swaps such as other herbs, vegetables, or nuts, making it adaptable to different tastes and seasonal produce. Leftovers store well chilled for a few days and can be reheated briefly to soften the rice again.
Ingredients
Salad (Note 1):
- 3 cups brown rice cooled but not cold, cooked
- 2 tomato diced
- 2 cucumber diced (or 1 long English/continental cucumber
- 1/2 red onion , chopped (sub 2 stems green onion)
- 40g/ 4 cups tightly packed arugula roughly chopped (or baby spinach, baby
- 1/3 cup Coriander leaves roughly chopped (Note 2, aka cilantro leaves
- 1/3 cup dill roughly chopped (Note 2, fresh leaves
Lemon Dressing:
- 3 tbsp lemon juice
- 5 tbsp extra virgin olive oil
- 1 garlic minced using garlic press, cloves
- 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 cheese sliced then pan fried in a little olive oil until golden and crispy
- feta other topping options
- parmesan
- nut
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
- Use other raw or cooked vegetables to change the salad’s flavor and texture; sautéed or roasted vegetables work well.
- This herb combination—coriander, dill, arugula—is essential for the salad’s distinctive flavor, but you may substitute or omit herbs according to availability or preference.
- Dijon mustard may be replaced with yellow mustard or omitted; it slightly thickens the dressing for better coating.
- Try nuts like flaked almonds, walnuts, pine nuts, pistachios, cashews, sunflower seeds, or pepitas for added texture; peanuts are less typical.
- Store the salad refrigerated for up to three days; refresh with extra dressing or lemon juice before serving.
- Serve at room temperature for best texture; briefly warming in the microwave for a few seconds removes chill from the rice.
- Leftover cooked halloumi can be refrigerated, chopped, and reheated to add a pleasant chew when mixed back into the salad.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
