Mediterranean Rice Salad

Name: Mediterranean Rice Salad
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 8 servings
Ingredients: 200 g brown rice; 2 bell peppers; 0.5 cucumber; 200 g cherry tomatoes; 100 g sweetcorn; 1 red onion; 235 g butter beans; 50 g spinach; 50 g sun-dried tomatoes; 100 g Mixed olives; 40 g feta; 30 g pine nuts; 6 g fresh dill; 3 tablespoon olive oil; 2 tablespoon apple cider vinegar; 1 tablespoon honey; 2 garlic clove; 2 pinch sea salt and ground black pepper; 1 lemon

User Reviews

4.8

111 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings
8 servings
Calories
281 kcal
Course
Side Dish, Lunch
Cuisine
Mediterranean

Mediterranean Rice Salad

Leo Hart

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This delicious and vibrant Mediterranean Rice Salad is so easy to make and the perfect addition to a BBQ or summer dinner party.

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Ingredients

Servings

200 g brown rice
2 bell peppers diced
0.5 cucumber diced
200 g cherry tomatoes quartered
100 g sweetcorn
1 red onion diced
235 g butter beans canned; drained weight
50 g spinach chopped
50 g sun-dried tomatoes drained and chopped
100 g Mixed olives chopped
40 g feta crumbled
30 g pine nuts
6 g fresh dill finely chopped
3 tablespoon olive oil
2 tablespoon apple cider vinegar
1 tablespoon honey
2 garlic clove crushed
2 pinch sea salt and ground black pepper
1 lemon juice only

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Instructions

Cook 200 g Brown rice according to the packet instructions.
Add the cooked rice to a large serving dish.
Add 2 Bell peppers, 0.5 Cucumber, 200 g Cherry tomatoes, 100 g Sweetcorn, 1 Red onion, 235 g Butter beans, and 50 g Spinach.
Add 50 g Sun-dried tomatoes, 100 g Mixed olives, 40 g Feta, 30 g Pine nuts and 6 g Fresh dill.
Finish with 3 tablespoon Olive oil, 2 tablespoon Apple cider vinegar, 1 tablespoon Honey, 2 Garlic clove, 2 pinch Sea salt and ground black pepper and the juice of 1 Lemon.
Mix well to combine everything.

Notes

To make a quicker version of this rice salad, you could make microwave rice and then mix it together with all the salad ingredients.
For a creamy addition, add some chopped avocado.
Use the best quality extra virgin olive oil, as it makes up a big part of the dressing and flavour.
Cook the rice so it is a little al dente. You still want it to have some bite to it.
I wouldn't recommend using lettuce in this chilled rice salad, as it stores well and lettuce tends to go soggy quickly.
Cool the rice straight away, so it doesn't continue cooking and get mushy. Don't rinse it under cold water, as that will lose a lot of flavour. Spread it on a large baking tray to allow it to cool.

Nutrition Information

Show Details

Serving 1portion Calories 281kcal (14%) Carbohydrates 39g (13%) Protein 7g (14%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 7g Cholesterol 4mg (1%) Sodium 370mg (15%) Potassium 633mg (18%) Fiber 6g (24%) Sugar 8g (16%) Vitamin A 1873IU (37%) Vitamin C 58mg (64%) Calcium 77mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 281 kcal

% Daily Value*

Serving	1portion
Calories	281kcal	14%
Carbohydrates	39g	13%
Protein	7g	14%
Fat	12g	18%
Saturated Fat	2g	10%
Polyunsaturated Fat	3g	18%
Monounsaturated Fat	7g	35%
Cholesterol	4mg	1%
Sodium	370mg	15%
Potassium	633mg	13%
Fiber	6g	24%
Sugar	8g	16%
Vitamin A	1873IU	37%
Vitamin C	58mg	64%
Calcium	77mg	8%
Iron	3mg	17%