Mediterranean Rice Salad

This Mediterranean Rice Salad is a vibrant and flavorful dish that combines tender rice with fresh vegetables and a zesty dressing. Perfect for a light meal or side dish, it brings the essence of the Mediterranean to your table.

Ingredients

• Brown rice - 1 cup (200g)
• Cucumber - 1 medium, diced
• Cherry tomatoes - 1 cup, halved
• Red bell pepper - 1/2, diced
• Red onion - 1/4, finely chopped
• Kalamata olives - 1/4 cup, pitted and sliced
• Feta cheese - 1/2 cup, crumbled
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the brown rice under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the water is absorbed.
3. Once the rice is cooked, remove it from heat and let it cool for 10 minutes. Fluff with a fork and allow to cool to room temperature.
4. In a large mixing bowl, combine the diced cucumber, halved cherry tomatoes, diced red bell pepper, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper.
6. Add the cooled rice to the vegetable mixture and drizzle the dressing over the top. Toss gently to combine all the ingredients evenly.
7. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 20 mg
• Total Fat: 15 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in fiber from brown rice and vegetables, promoting digestion.
• Contains healthy fats from olive oil and olives that support heart health.

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