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Mediterranean Rice Salad Recipe

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4.2 from 11 reviews

A bright, flavorful Mediterranean Rice Salad that combines wholesome brown rice with fresh vegetables, olives, feta, and a zesty homemade dressing. Perfect for BBQs and summer gatherings, this gluten-free and vegetarian dish is both satisfying and refreshing.

  • Author: Chef
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings
  • Category: Salad
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free, Vegetarian

Ingredients

Grains and Legumes

  • 200 g Brown rice
  • 235 g Butter beans (canned; drained weight)

Vegetables

  • 2 Bell peppers, diced
  • 0.5 Cucumber, diced
  • 200 g Cherry tomatoes, quartered
  • 100 g Sweetcorn
  • 1 Red onion, diced
  • 50 g Spinach, chopped
  • 50 g Sun-dried tomatoes, drained and chopped

Other Salad Ingredients

  • 100 g Mixed olives, chopped
  • 40 g Feta, crumbled
  • 30 g Pine nuts
  • 6 g Fresh dill, finely chopped

Dressing

  • 3 tablespoon Olive oil
  • 2 tablespoon Apple cider vinegar
  • 1 tablespoon Honey
  • 2 Garlic cloves, crushed
  • 1 Lemon, juice only
  • 2 pinch Sea salt and ground black pepper

Instructions

  1. Cook the Rice: Cook 200 g brown rice according to the packet instructions, ensuring it remains slightly al dente to maintain a good texture.
  2. Prepare the Base: Once cooked, transfer the rice to a large serving dish allowing it to cool naturally on a baking tray to prevent overcooking or mushiness.
  3. Add Fresh Vegetables: Add the diced bell peppers, cucumber, quartered cherry tomatoes, sweetcorn, diced red onion, butter beans, and chopped spinach into the rice.
  4. Add Sun-dried Tomatoes and Olives: Incorporate the chopped sun-dried tomatoes, mixed olives, crumbled feta, pine nuts, and finely chopped fresh dill into the mixture.
  5. Make the Dressing: In a small bowl, combine olive oil, apple cider vinegar, honey, crushed garlic cloves, sea salt, ground black pepper, and freshly squeezed lemon juice. Mix well to blend all flavors.
  6. Toss the Salad: Pour the dressing over the salad ingredients and mix thoroughly to ensure every component is well coated with the zesty dressing.

Notes

  • For a quicker version, use microwave-cooked rice and mix it with the salad ingredients immediately.
  • Add chopped avocado for a creamy texture and extra richness.
  • Use high-quality extra virgin olive oil to enhance the dressing’s flavor significantly.
  • Cook the rice so it remains slightly firm to avoid a mushy texture in the salad.
  • Avoid using lettuce as it tends to go soggy quickly; this salad stores well chilled without it.
  • Cool the rice straight away by spreading it on a large baking tray; do not rinse under cold water to retain flavor.

Find it online: https://cheftinaskitchen.com/mediterranean-rice-salad-recipe/