Alpha Gal Friendly Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and loaded with fresh vegetables, this grain salad is the kind of dish that tastes even better the next day after the flavors have had time to meld. The lemony oregano-and-cumin dressing ties everything together beautifully, cutting through the richness of the Kalamata olives and bringing out the sweetness of the cherry tomatoes. For anyone navigating alpha-gal syndrome, the challenge is often hidden mammalian ingredients lurking in processed foods, sauces, and dressings — but here every component is straightforward and plant-based, so there's nothing to second-guess. Brown rice, fresh cucumber, red onion, and a handful of herbs are all you're working with, and the dressing is whisked together from scratch using olive oil and fresh lemon juice. That transparency makes it genuinely stress-free to prepare and serve to a crowd. It holds up well in the fridge for up to three days, making it a smart option for meal prep or a make-ahead lunch that doesn't sacrifice any of its vibrant flavor.
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Learn more →Ingredients
4 servings
For the rice
- 1 cup long-grain brown rice
- 2 cups water
- ¼ tsp salt
For the dressing
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 1 tsp dried oregano
- ½ tsp ground cumin
- ¼ tsp salt
- ¼ tsp black pepper
For the salad
- 1 cup cherry tomatoes, halved
- 1 english cucumber, diced (about 1 ½ cups)
- ½ cup kalamata olives, pitted and halved
- ¼ cup red onion, finely diced
- ¼ cup fresh flat-leaf parsley, roughly chopped
- 2 tbsp fresh mint, roughly chopped (optional)
Instructions
- 1
Combine the brown rice, water, and 1/4 tsp salt in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover tightly, and cook until the water is fully absorbed and the rice is tender, about 40–45 minutes.
- 2
Remove the saucepan from the heat and let the rice rest, covered, for 10 minutes, then spread it out in a large mixing bowl and let it cool to room temperature, about 15 minutes.
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