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Mediterranean Rice Salad Recipe

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4.3 from 15 reviews

This vibrant Mediterranean Rice Salad is a fresh, colorful, and healthy dish perfect for BBQs or summer gatherings. Packed with wholesome ingredients like brown rice, fresh vegetables, beans, olives, feta cheese, and pine nuts, it offers a delightful medley of flavors and textures. The tangy dressing of olive oil, apple cider vinegar, honey, garlic, and lemon juice ties everything together beautifully. Gluten-free and vegetarian, this salad is both nutritious and satisfying.

Ingredients

Main Ingredients

  • 200 g Brown rice
  • 2 Bell peppers, diced
  • 0.5 Cucumber, diced
  • 200 g Cherry tomatoes, quartered
  • 100 g Sweetcorn
  • 1 Red onion, diced
  • 235 g Butter beans, canned and drained
  • 50 g Spinach, chopped
  • 50 g Sun-dried tomatoes, drained and chopped
  • 100 g Mixed olives, chopped
  • 40 g Feta cheese, 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
  • 2 pinch Sea salt and ground black pepper
  • Juice of 1 Lemon

Instructions

  1. Cook the rice: Rinse 200 g brown rice thoroughly, then cook it according to the packet instructions until tender. Drain and set aside to cool slightly.
  2. Prepare the vegetables and beans: While the rice cooks, dice the bell peppers, cucumber, and red onion. Quarter the cherry tomatoes and chop the spinach, sun-dried tomatoes, and mixed olives. Drain the butter beans well.
  3. Combine the salad base: In a large serving dish, add the cooked rice, diced bell peppers, cucumber, cherry tomatoes, sweetcorn, red onion, butter beans, and spinach. Toss gently to mix.
  4. Add additional ingredients: Sprinkle in the chopped sun-dried tomatoes, mixed olives, crumbled feta cheese, pine nuts, and finely chopped fresh dill. Stir to incorporate evenly throughout the salad.
  5. Prepare the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, honey, crushed garlic cloves, sea salt, black pepper, and lemon juice.
  6. Toss the salad with dressing: Pour the dressing over the combined salad ingredients. Toss thoroughly but gently to ensure every component is coated with the flavorful dressing.
  7. Serve: Allow the salad to rest for a few minutes to let the flavors meld, then serve chilled or at room temperature as a refreshing side dish or light main course.

Notes

  • This salad is best served fresh but can be refrigerated for up to 2 days.
  • To save time, use pre-cooked rice or cook rice ahead of time and refrigerate before assembling.
  • You can substitute butter beans with chickpeas or cannellini beans if preferred.
  • For a vegan version, omit the feta cheese or replace with a plant-based alternative.
  • To add extra texture, toast the pine nuts lightly before adding.
  • Adjust seasoning according to taste, especially salt and pepper.

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