Description
Healthy Greek Rice Salad is a fresh and vibrant Mediterranean dish featuring fluffy brown rice combined with crisp cucumbers, juicy cherry tomatoes, tangy red onions, protein-rich chickpeas, briny Kalamata olives, and creamy feta cheese. Tossed in a zesty lemon-herb vinaigrette, this wholesome salad is perfect as a light main course or a colorful side, ideal for meal prep and quick lunches.
Ingredients
Salad Ingredients
- 3 cups cooked brown rice, cooled
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ cup diced red onion
- 1 cup chickpeas, drained and rinsed
- ½ cup Kalamata olives, sliced
- ½ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
Dressing
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Prepare the ingredients: Ensure that the brown rice has been cooked and fully cooled to room temperature. Dice the cucumber, halve the cherry tomatoes, dice the red onion, rinse and drain the chickpeas, slice the Kalamata olives, crumble the feta cheese, and chop the fresh parsley.
- Combine salad components: In a large mixing bowl, add the cooled brown rice, diced cucumbers, halved cherry tomatoes, diced red onion, chickpeas, sliced olives, crumbled feta, and chopped parsley. Gently toss these ingredients together to distribute everything evenly.
- Make the dressing: In a separate small bowl, whisk together the olive oil, freshly squeezed lemon juice, Dijon mustard, dried oregano, and season with salt and freshly ground black pepper to taste until the vinaigrette emulsifies and becomes smooth.
- Toss salad with dressing: Pour the prepared lemon-herb vinaigrette over the rice salad. Gently toss all the ingredients together again, ensuring the dressing coats the salad evenly without breaking up the components.
- Chill before serving: Cover the salad and refrigerate for at least 20 minutes. This resting time allows the flavors to meld perfectly and ensures the salad is refreshing when served.
Notes
- Substitute quinoa or farro for brown rice to vary texture and flavor.
- For added protein and a heartier meal, toss in grilled chicken or chickpea patties.
- Store any leftovers in an airtight container and refrigerate for up to 4 days for best freshness.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
