Mediterranean Rice Salad
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Prep Time
20 mins
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Cook Time
20 mins
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Cooling Time
30 mins
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Total Time
1 hr 4 mins
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Servings
6
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Calories
394 kcal
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Course
Side Dish, Main Course, Appetizer
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Cuisine
American
Mediterranean Rice Salad
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Hearty, wholesome, and super healthy, this super easy Mediterranean rice salad recipe is going to become your next favorite side dish to pair with any grilled or baked meat.
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Ingredients
Rice
- 1 ½ cups long grain rice brown rice, basmati rice, black rice, quinoa, couscous and a wild rice blend are also an option if desired
Dressing
- 1 cup feta cheese, crumbled, divided
- ⅓ cup olive oil
- ⅓ cup red wine vinegar
- 2-3 tablespoons honey
- 1 teaspoon oregano, dried
Salad
- 1 english cucumber, peeled, halved lengthwise, and chopped
- 1 ¼ cups cherry or grape tomatoes, cut in half
- 1 cup olives, pitted, chopped or sliced
- 1 small purple onion, sliced or chopped
- 1 ¼ cups sweet pepper, any color, chopped
- salt
- pepper
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Instructions
Prepare Rice
- Prepare your rice, or whatever you are using, according to package directions.
- If using long grain rice, boil for around 13 or 14 minutes. Drain rice if necessary and spread rice all over rimmed baking sheet to cool completely, between 20 and 30 minutes.
Make Your Dressing
- Using a hand blender or food processor, combine, ½ cup feta, oil, vinegar, honey, and oregano until smooth. Set aside until rice is ready and cool. You don't want to leave your fresh vegetables soaking for longer than an hour without the rice.
- Transfer to a large bowl and add cucumbers, tomatoes, olives, peppers, red onions.
Make Your Salad
- Add cool rice and remaining feta to bowl with all of your chopped vegetables. Toss to combine.
- Season with salt and pepper. Serve.
Notes
- Good quality, long-grain rice is the foundation of this salad. Choose the best aged rice that you can get your hands on.
- Don’t have vinegar or just need a bit of extra tang? Add in some lemon juice and a pinch or two of lemon zest.
- The key to getting the perfect, fluffy rice grains is to wash the rice at least three times, ideally until the water runs clear, and then soak it for 15 minutes before you cook it. Doing this removes the excess starch and keeps the rice from clumping together.
- Don’t underestimate the power of fresh herbs! Add lots of chopped herbs of your choice to brighten up this salad.
- Use good quality: Good quality, long-grain rice is the foundation of this salad. Choose the best aged rice that you can get your hands on.
- Extra tang: Don’t have vinegar or just need a bit of extra tang? Add in some lemon juice and a pinch or two of lemon zest.
- Wash rice: The key to getting the perfect, fluffy rice grains is to wash the rice at least three times, ideally until the water runs clear, and then soak it for 15 minutes before you cook it. Doing this removes the excess starch and keeps the rice from clumping together.
- Add some freshness: Don’t underestimate the power of fresh herbs! Add lots of chopped herbs of your choice to brighten up this salad.
Nutrition Information
Show Details
Calories
394kcal
(20%)
Carbohydrates
51g
(17%)
Protein
8g
(16%)
Fat
18g
(28%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Cholesterol
22mg
(7%)
Sodium
295mg
(12%)
Potassium
315mg
(9%)
Fiber
2g
(8%)
Sugar
10g
(20%)
Vitamin A
1288IU
(26%)
Vitamin C
50mg
(56%)
Calcium
161mg
(16%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 394 kcal
% Daily Value*
| Calories | 394kcal | 20% |
| Carbohydrates | 51g | 17% |
| Protein | 8g | 16% |
| Fat | 18g | 28% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 22mg | 7% |
| Sodium | 295mg | 12% |
| Potassium | 315mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 10g | 20% |
| Vitamin A | 1288IU | 26% |
| Vitamin C | 50mg | 56% |
| Calcium | 161mg | 16% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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