Cretan Rice Salad

Cretan Rice Salad is a vibrant and refreshing dish that combines fragrant rice with a medley of fresh vegetables and herbs, embodying the essence of the Mediterranean. This healthy Greek rice salad is perfect as a light meal or a side dish, offering a delightful burst of flavors and nutrients.

Ingredients

• Brown rice - 150 grams
• Cucumber - 1 medium, diced
• Cherry tomatoes - 150 grams, halved
• Red bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Kalamata olives - 50 grams, pitted and sliced
• Feta cheese - 100 grams, crumbled
• Fresh parsley - 2 tablespoons, chopped
• Fresh mint - 2 tablespoons, chopped
• Olive oil - 3 tablespoons
• Lemon juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the brown rice under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed rice with 450 ml of water and a pinch of salt. Bring to a boil over medium heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it cool.
4. While the rice is cooling, prepare the vegetables: dice the cucumber, chop the red onion, and halve the cherry tomatoes and red bell pepper.
5. In a large mixing bowl, combine the cooled rice, diced cucumber, halved cherry tomatoes, diced red bell pepper, chopped red onion, sliced olives, crumbled feta cheese, chopped parsley, and chopped mint.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create a dressing.
7. Pour the dressing over the rice salad and gently toss to combine all ingredients evenly.
8. Serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to meld.

Nutrition

• Calories: 450
• Protein: 12 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 30 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.25 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables and herbs.

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