5 from 54 votes
Mediterranean Cold Rice Salad With Herbs And Feta
Mediterranean Cold Rice Salad blends cooked and cooled brown rice with a dressing of olive oil, lemon juice, garlic, and fresh herbs including oregano, parsley, and chives. Cannellini beans and crumbled feta cheese add creaminess and protein, resulting in a light, herbaceous salad with bright citrus notes and varied textures. It can be served chilled or at room temperature.
Prep Time
5 mins
Cook Time
45 mins
Total Time
50 mins
Servings:
6
servings
Calories:
246 kcal
Course:
Side Dish
Cuisine:
Mediterranean
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 teaspoon kosher salt
- 1/4 cup extra virgin olive oil
- 1 lemon juiced
- 1 garlic minced, clove
- 1 cannellini beans drained and rinsed, can
- 2 Tablespoons oregano finely chopped, fresh
- 2 Tablespoons parsley finely chopped, fresh
- 1 Tablespoon chive minced, fresh
- 4 ounces feta cheese crumbled
- salt kosher salt, to taste
- black pepper kosher salt, to taste
Instructions
- Bring water, rice and 1 teaspoon salt to a boil, cover, reduce heat to low and cook for about 40 minutes or until all liquid is absorbed and rice is tender. Let stand covered, 5 minutes. Fluff with fork. Cool to room temperature.
- In a bowl, combine olive oil, lemon juice, garlic and herbs. Toss over cooked, cooled rice. Add beans and feta, mixing just until combined.
- Season to taste.
- Can be served at room temperature or chilled.
Cup of Yum
Notes
- White rice may be substituted for brown rice according to preference.
Nutrition Information
Serving
1serving
Calories
246kcal
(12%)
Carbohydrates
25g
(8%)
Protein
5g
(10%)
Fat
14g
(22%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
8g
(40%)
Cholesterol
17mg
(6%)
Sodium
610mg
(25%)
Potassium
108mg
(2%)
Fiber
1g
(4%)
Sugar
0.03g
(0%)
Vitamin A
214IU
(4%)
Vitamin C
2mg
(2%)
Calcium
110mg
(11%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 246
% Daily Value*
| Serving | 1serving | |
| Calories | 246kcal | 12% |
| Carbohydrates | 25g | 8% |
| Protein | 5g | 10% |
| Fat | 14g | 22% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 17mg | 6% |
| Sodium | 610mg | 25% |
| Potassium | 108mg | 2% |
| Fiber | 1g | 4% |
| Sugar | 0.03g | 0% |
| Vitamin A | 214IU | 4% |
| Vitamin C | 2mg | 2% |
| Calcium | 110mg | 11% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.