This post was sponsored by USA Rice Canada. The recipe and opinions are my own.
When you are looking for a filling, gluten-free, dish that is quick and easy to put together, and doesn’t break the bank, you are looking for Mediterranean brown rice salad! It is full of nutritional goodness and health benefits.
I am obsessed with this Mediterranean brown rice salad. It combines the flavours of a classic Greek salad with spinach and rice. Why add rice to your salad? Well it may be surprising (but it really shouldn’t be), that rice:
- has a LOT of nutritional value –> Rice is a source of B-vitamins, phosphorus and zinc, but brown rice also contains magnesium, selenium, manganese and fibre. In fact, one cup of brown rice has almost 4 grams of fibre while 3.5 cups of raw spinach has only 2.2 grams. Well this salad has both, so we are seriously doubling up on some major fibre!
- is gluten-free.
- is low in calories (it only has 108 calories per half cup serving!).
Storing and Reheating Rice
I like to double up on the rice, use half in this Mediterranean brown rice salad and store the rest in the refrigerator to use in meals during the week to feed my hungry family! I just love how versatile rice is. Think more salads, soups, puddings and stir fries! You can store the cooked rice in an air-tight container for up to one week in the refrigerator. OR you can store if even longer in the freezer. Yes, rice freezes beautifully! Say hello to homemade, always ready, “minute rice.”
Mediterranean Brown Rice Salad
Prep Time: 15 min- Cook Time: 20 min
- Total Time: 35 minutes
Yield: 2 side salads 1x
Print Recipe
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Looking for a filling, gluten-free, dish that is quick and easy to put together, and doesn’t break the bank? Then you will love Mediterranean brown rice salad!
Ingredients
- 1 cup brown rice, uncooked and rinsed clean
- 1 teaspoon olive oil
- 1/4 teaspoon salt
- 2 cups spinach, chopped
- 1 cup grape tomatoes, quartered
- 1 small cucumber, diced
- 1/2 green bell pepper, diced
- 1/4 cup red onions, diced
- 1/4 cup kalamata olives, chopped
- 1/4 cup feta cheese, crumbled
Dressing:
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1/4 teaspoon dried oregano
- 1 clove garlic, pressed or minced
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
Instructions
- Add rice, 2 cups of water, oil, and salt to a medium saucepan and bring to a boil over high heat. Turn the heat down to low, cover, and simmer for 40 minutes (or according to package instructions). Remove from heat and allow rice to absorb the steam for another 10 minutes (still covered). Uncover and fluff with a fork. Cool rice down to room temperature or place in the refrigerator for 20 minutes to cool down.
- In a large bowl, combine the cooled rice, spinach, tomatoes, cucumber, bell pepper, red onions, olives and feta cheese. Toss to combine.
- In a small bowl, combine the dressing ingredients. Pour the dressing over the salad and toss to coat.
- Serve cold or at room temperature.
Notes
- I used long-grain brown rice, but you can use either long-grain or short-grain. You can also use white rice but may have to adjust the cooking time slightly.
I can’t wait to make this recipe. Recently diagnosed with diabetes. Learning to eat healthier.
Let me know how it goes!
I made this tonight EXACTLY as written, and it was DELICIOUS! My husband who is kinda picky, really was impressed and wants it in the “meal rotation”. Fresh, healthy, and most importantly filling and satisfying. Super simple to put together. Thank you!! Recipes like this make eating healthier enjoyable!
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Thanks, Jennifer! So glad you liked the recipe 😀
While looking for some healthy and economical meal ideas I came across this recipe online, which I tried tonight. What a lovely selection of clean, fresh ingredients which complement each other beautifully and combine to make a truly delicious salad, which I enjoyed with tuna. Loved this taste of the Mediterranean and was perfectly full afterwards…with plenty left in the bowl for another time! Thank you very much for sharing this great recipe 🙂
Thank YOU for trying the recipe! I will have to try it with tuna next time, that sounds delicious! 🙂
This was really good, very tasty. Made it tonight and followed your measurements exactly and we both thoroughly enjoyed it. I kept putting more on my plate, so there isn’t very much left now ! I served it with seared tuna steak and some avocado slices. I will definitely make it again.
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Stumbled upon this recipe while googling what to do with leftover brown rice I had in the fridge – delicious! Will definitely make this again. Thanks
Spinach and Brown Rice are great source to stay fit.
Rice really is so versatile and I love using it in salads. This Mediterranean one looks perfect! Thanks for sharing.
I was working at a different office in central london for part of last year and a place I went to for lunch did a great rice salad, I loved it and kept meaning to make some, this looks spot on!
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This looks like a hearty salad that would be great for lunch or dinner. Love the nutty taste and dense texture brown rice adds to recipes….so good.
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This looks so good!! I am always buying rice, so I love how you paired salad with rice. Sounds like a great match.
Those are great ideas about storing and reheating rice! It would make something like this so easy to throw together for lunches! I love the flavors in this salad!
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Loved this salad for meatless Mon. I didn’t have cucumber so added brussels sprouts.
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Hi B, so glad you liked the recipe 🙂
This salad is right up my alley, I love the combination of ingredients, plus anything with feta cheese is always a winner!
I love that the brown rice adds more bulk to this salad. I would love this lunch!
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