Mediterranean Rice Salad
User Reviews
4.8
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
8 servings
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Calories
281 kcal
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Cuisine
Mediterranean
Mediterranean Rice Salad
Description
This salad starts with brown rice cooked to a slightly firm texture to retain bite, then mixed in a large bowl with diced bell pepper, cucumber, quartered cherry tomatoes, sweetcorn, diced red onion, canned butter beans, and chopped spinach. Sun-dried tomatoes and mixed olives add savory depth, complemented by crumbled feta cheese and crunchy pine nuts. Fresh dill contributes herbal freshness.
The dressing consists of olive oil, apple cider vinegar, honey for subtle sweetness, crushed garlic, sea salt, black pepper, and freshly squeezed lemon juice. When combined, the dressing coats the ingredients evenly, brightening the flavors. The salad offers a harmonious contrast of textures: chewy rice, crisp vegetables, creamy feta, and crunchy nuts.
This dish is suitable as a chilled side or light main, perfect for picnics, lunches, or summer meals. It can be prepared ahead, allowing the flavors to meld, and serves well alongside grilled meats or as a stand-alone vegetarian option.
Tips include cooling the rice promptly on a large baking tray to prevent overcooking without rinsing to preserve flavor, using quality extra virgin olive oil to enhance the dressing, and avoiding lettuce which wilts quickly in chilled salads. Adding avocado can increase creaminess if desired. Quick-cook microwave rice offers a time-saving alternative.
Ingredients
- 200 g brown rice
- 2 bell pepper diced
- 0.5 cucumber diced
- 200 g cherry tomato 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 olive chopped, mixed varieties
- 40 g feta cheese crumbled
- 30 g pine nuts
- 6 g dill finely chopped, fresh
- 3 tablespoon olive oil
- 2 tablespoon apple cider vinegar
- 1 tablespoon honey
- 2 garlic crushed, clove
- 2 pinch sea salt
- 2 pinch black pepper
- 1 lemon juice only
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
- Cook the rice until slightly al dente to maintain firmness and prevent mushiness in the salad.
- Cool the cooked rice quickly on a large baking tray without rinsing to preserve flavor and prevent overcooking.
- Use quality extra virgin olive oil as it contributes significantly to the salad’s flavor.
- Avoid lettuce in chilled rice salads as it tends to wilt quickly and spoil texture.
- Add chopped avocado for a creamy texture variation.
- Microwave rice can be used to reduce preparation time.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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