Mediterranean Brown Rice Salad with Feta, Tomato, and Cucumber
Delight in the fresh flavors of the Mediterranean with this vibrant Brown Rice Salad, featuring juicy tomatoes, crunchy cucumbers, and creamy feta cheese. Tossed in a zesty lemon-olive oil dressing, this salad is perfect as a refreshing side dish or a wholesome light meal. Packed with herbs like basil and parsley, it brings a burst of freshness to any table. Ideal for potlucks, picnics, or a quick lunch at home, this salad is not just delicious, it's nutritious too. Enjoy it chilled or at room temperature for a versatile dish that pleases all palates!
N/A
Servings
92
Calories
11
Ingredients
Ingredients
long grain brown rice
1 1/2 cups (uncooked)
cucumber
1 (de-seeded and cut into bite-sized pieces, skin peeled if desired)
large tomatoes
2 (cubed)
feta cheese
8 ounces (cubed)
basil
1/4 cup (chopped)
parsley
1/4 cup (chopped)
lemon
1 (juiced)
rice vinegar
2 tablespoons (none)
salt
1/8 teaspoon (none)
cracked black pepper
1/8 teaspoon (none)
extra virgin olive oil
1/4 cup (none)
Instructions
1
Start by bringing a large pot of water (about 4 quarts) to a boil. Add 1 1/2 cups of long grain brown rice and cook for 30-40 minutes, or until the rice is tender. Once cooked, drain the rice and rinse it under cold water to cool it down.
2
While the rice cools, prepare your vegetables and herbs. De-seed and cut the cucumber into bite-sized pieces, and cube the tomatoes. Chop the fresh basil and parsley.
3
In a large mixing bowl, combine the cooled rice, cucumber, tomatoes, feta cheese, basil, and parsley. Gently toss them together to mix all the ingredients thoroughly.
4
In a separate small bowl, prepare the dressing by squeezing the juice of one lemon, ensuring to discard any seeds. Add the rice vinegar, salt, and cracked black pepper. Gradually whisk in 1/4 cup of extra virgin olive oil until emulsified.
5
Drizzle the dressing over the rice and vegetable mixture and toss until evenly coated. Adjust seasoning if needed. You can serve it immediately, or let it chill in the refrigerator for at least 30 minutes to meld the flavors together.
Nutrition Information
4g
Fat
11g
Carbs
2g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Brown Rice Salad?
It is a vibrant and fresh salad made with long grain brown rice, feta cheese, tomatoes, cucumbers, and fresh herbs tossed in a zesty lemon-olive oil dressing.
What kind of rice is used in this recipe?
This recipe calls for 1 1/2 cups of uncooked long grain brown rice.
How long does it take to cook the brown rice?
The brown rice should be boiled in water for approximately 30-40 minutes until it is tender.
Should I rinse the rice after cooking?
Yes, you should drain the rice and rinse it under cold water to cool it down before mixing it with the other ingredients.
What vegetables are included in this salad?
The salad includes de-seeded cucumber and cubed large tomatoes.
Do I need to peel the cucumber?
Peeling the cucumber skin is optional based on your personal preference.
What type of cheese is used in this Mediterranean salad?
The recipe uses 8 ounces of cubed feta cheese.
Which fresh herbs are added to the recipe?
Freshly chopped basil and parsley are used to provide a burst of freshness.
What are the ingredients for the dressing?
The dressing consists of fresh lemon juice, rice vinegar, salt, cracked black pepper, and extra virgin olive oil.
How much olive oil is required for the dressing?
You will need 1/4 cup of extra virgin olive oil.
Is this Mediterranean Brown Rice Salad vegetarian?
Yes, this recipe is vegetarian as it contains no meat products.
Is the salad gluten-free?
Yes, the ingredients used, including brown rice and fresh vegetables, are naturally gluten-free.
How many calories are in a serving?
There are approximately 92 calories per serving.
What is the fat content of this salad?
Each serving contains about 4 grams of fat.
How many carbohydrates are in this dish?
There are 11 grams of carbohydrates per serving.
How much protein does this salad provide?
Each serving provides about 2 grams of protein.
Can I serve this salad immediately?
Yes, it can be served immediately, though chilling it helps the flavors meld.
How long should I chill the salad before serving?
It is recommended to let it chill in the refrigerator for at least 30 minutes.
Can this salad be served at room temperature?
Yes, it is a versatile dish that can be enjoyed chilled or at room temperature.
Is this recipe suitable for meal prep?
Yes, it is excellent for meal prep, picnics, potlucks, or a quick lunch.
What kind of vinegar should I use?
The recipe specifically calls for 2 tablespoons of rice vinegar.
How do I prepare the tomatoes for the salad?
The large tomatoes should be cut into cubes before being added to the bowl.
What is the best way to mix the dressing?
Whisk the lemon juice, vinegar, and seasonings in a small bowl, then gradually whisk in the olive oil until emulsified.
Can I add other proteins to this salad?
While the recipe is vegetarian, you could easily add grilled chicken or chickpeas if desired.
Is the dressing zesty?
Yes, the combination of fresh lemon juice and rice vinegar creates a zesty and refreshing flavor profile.
How much salt is in the recipe?
The recipe uses a modest 1/8 teaspoon of salt.
What size should the cucumber pieces be?
The cucumber should be cut into bite-sized pieces.
Is this salad considered healthy?
Yes, it is a nutritious dish packed with whole grains, fresh vegetables, and healthy fats from olive oil.
How many ingredients are in this recipe?
There are 11 main ingredients used in this recipe.
What is the overall flavor profile of this dish?
It is a fresh, herbaceous, and tangy Mediterranean dish with a balance of crunchy and creamy textures.