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Mediterranean Rice Salad

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.

Prep Time
20 mins
Cook Time
20 mins
Cooling Time
30 mins
Total Time
1 hr 4 mins
Servings: 6
Calories: 394 kcal
Course: Side Dish , Main Course , Appetizer
Cuisine: American

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

Instructions

Prepare Rice
    Cup of Yum
  1. Prepare your rice, or whatever you are using, according to package directions.
  2. 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
  1. 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.
  2. Transfer to a large bowl and add cucumbers, tomatoes, olives, peppers, red onions.
Make Your Salad
  1. Add cool rice and remaining feta to bowl with all of your chopped vegetables. Toss to combine.
  2. 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

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

% 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.