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Mediterranean Rice Salad

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

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. Cook 200 g Brown rice according to the packet instructions.
  2. Add the cooked rice to a large serving dish.
  3. 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.
  4. Add 50 g Sun-dried tomatoes, 100 g Mixed olives, 40 g Feta, 30 g Pine nuts and 6 g Fresh dill.
  5. 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.
  6. 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

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

% 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%

* Percent Daily Values are based on a 2,000 calorie diet.