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5.0 from 132 votes

Mediterranean Brown Rice Salad

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.

Prep Time
15 mins
Cook Time
15 mins
Servings: 8
Calories: 179 kcal
Course: Side Dish
Cuisine: Mediterranean , American

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

    Cup of Yum
  1. Place Dressing ingredients in a jar and shake well to combine.
  2. Place Salad ingredients in a big bowl. Drizzle over Dressing, toss well.
  3. Transfer to serving bowl. If using Halloumi, pile on top.
  4. 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

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

% 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.