This Mediterranean Brown Rice Salad is a filling, healthy, and gluten-free salad that is easy to make. Loaded with veggies, rice, and Greek flavors, this fibre- packed salad is nutritious and delicious.
The best part? It takes just minutes to toss together one the rice is cooked. It also stores well so it’s great for meal prep lunches over the next few days, or to bring to a summer potluck or BBQ.
Why You'll Love Mediterranean Brown Rice Salad
- The best Mediterranean flavors. This Mediterranean brown rice salad combines the flavours of a classic Greek salad with spinach and rice.
- It’s healthy and nutritious. This gluten-free salad is loaded with nutrients thanks to the veggies and rice. Adding brown rice to this salad adds tons of nutritional value as rice is a source of B-vitamins, phosphorus and zinc. Plus, brown rice also contains magnesium, selenium, manganese and fibre.
- Loaded with fibre. 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!
- Quick and easy to make. It takes some time for the rice to cook, but once it’s ready, you just toss all the ingredients together and enjoy.
Ingredient Notes
To make this quick and easy Mediterranean Brown Rice Salad, you will need the following ingredients (full measurements in recipe card below):
- brown rice - I used long-grain brown rice cooked in water, olive oil, and salt. Feel free to use either long-grain or short-grain. You can also use white rice but you’ll have to adjust the cooking time slightly. See out Steamed Rice recipe for instructions.
- spinach - feel free to substitute with any leafy greens that you like such as romaine lettuce, kale, arugula, or a spring mix salad blend.
- grape tomatoes - or substitute with cherry tomatoes or diced roma tomatoes.
- Persian cucumbers
- green bell pepper
- red onions
- kalamata olives
- feta cheese
- dressing - made with olive oil, lemon juice, garlic, oregano, salt, and pepper. You can also substitute it with ¼ cup Greek Salad Dressing.
You will also need measuring cups and spoons, a medium saucepan, and mixing bowls.
How to Make Mediterranean Brown Rice Salad
- Cook the brown rice. Add rice, 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 the rice. Allow the rice to cool down to room temperature or place it to the refrigerator for 10-15 minutes to cool down quickly.
- Combine salad ingredients. In a large mixing bowl, combine the cooled rice, spinach, tomatoes, cucumber, bell pepper, red onions, olives, and feta cheese.
- Make dressing. In a small mixing bowl, make the dressing by combining and stirring together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Toss and serve. Pour the dressing over the salad and toss to combine. Serve immediately at room temperature. You can also refrigerate and serve cold. If the rice is too hard (which can happen in the fridge), allow it to warm to room temperature before eating.
How to Serve
This Mediterranean brown rice salad can be served on its own as a complete meal, as it’s loaded with veggies and rice which makes it filling. If you are thinking of serving it as a side salad, pair this brown rice salad with:
- Greek Salmon or Garlic Butter Shrimp.
- Oven Baked Chicken Breast or Balsamic Chicken Kabobs.
- Garlic Butter Steak Bites, Sheet Pan Lamb Chops, or Greek Lamb Shanks.
- Roasted Spring Vegetables or Greek Lemon Roasted Baby Potatoes.
- Hummus, Olive Tapenade, and Pita Bread.
Storing Instructions
- How to store brown rice salad: Store Mediterranean brown rice salad in an airtight container in the refrigerator for up to 3-4 days but it’s best to eat immediately or within a day as the dressing will start to break down the rice and it will can start to get a little soggy the longer it’s stored. Give it a quick stir to redistribute the dressing and ingredients before serving.
- How to store extra 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. You can store the cooked rice in an airtight container for up to one week in the refrigerator. OR store it even longer in the freezer. Yes, rice freezes beautifully! Say hello to homemade, always ready, "minute rice."
- How to use leftover rice: I just love how versatile rice is. Think salads, soups, puddings and stir fries!
More Salad Recipes
- 40 Best Salad Recipes
- Mediterranean Orzo Pasta Salad
- Buckwheat Salad
- Chickpea Greek Salad
- Tomato Cucumber Avocado Salad
- Italian Pasta Salad
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Recipe
Mediterranean Brown Rice Salad
- Total Time: 35 minutes
- Yield: 4-6 servings
- Diet: Vegetarian
Description
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
- 2 cups water
- 1 teaspoon olive oil
- ¼ teaspoon salt
- 2 cups spinach, chopped
- 1 cup grape tomatoes (or cherry tomatoes), quartered
- 1-2 small Persian cucumbers, diced
- ½ medium green bell pepper, diced
- ¼ cup red onions, diced
- ¼ cup kalamata olives, sliced or chopped
- ¼ cup feta cheese, crumbled
For the dressing:
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, pressed or minced
- ¼ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Add rice, 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.
- Allow the rice to cool down to room temperature or place it to the refrigerator for 10-15 minutes to cool down quickly.
- In a large mixing bowl, combine the cooled rice, spinach, tomatoes, cucumber, bell pepper, red onions, olives, and feta cheese.
- In a small mixing bowl, make the dressing by combining and stirring together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Pour the dressing over the salad and toss to combine. Serve immediately at room temperature or chill in the fridge and serve cold. If the rice is too hard (which can happen in the fridge), allow it to warm to room temperature before eating.
Notes
This post was originally sponsored by USA Rice Canada in 2017. It has since been updated with new written content and photos.
Rice: 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.
How to store brown rice salad: Store Mediterranean brown rice salad in an airtight container in the refrigerator for up to 3-4 days but it’s best to eat immediately or within a day as the dressing will start to break down the rice and it will can start to get a little soggy the longer it’s stored. Give it a quick stir to redistribute the dressing and ingredients before serving.
How to store extra 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. You can store the cooked rice in an airtight container for up to one week in the refrigerator. OR store it even longer in the freezer. Yes, rice freezes beautifully! Say hello to homemade, always ready, "minute rice."
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
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Lucinda Billington says
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 🙂
Sam | Ahead of Thyme says
Thank YOU for trying the recipe! I will have to try it with tuna next time, that sounds delicious! 🙂
Victoria says
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.
Sandi says
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
Eric Ben says
Spinach and Brown Rice are great source to stay fit.
Colleen says
Rice really is so versatile and I love using it in salads. This Mediterranean one looks perfect! Thanks for sharing.
Kavita Favelle | Kavey Eats says
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!