Beef Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and packed 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. Nutty brown rice forms the hearty base, while cherry tomatoes, crisp cucumber, briny Kalamata olives, and sharp red onion bring color and contrast to every forkful. A simple lemon-oregano dressing with a hint of cumin ties it all together in a way that feels unmistakably Mediterranean without requiring anything complicated. Fresh parsley and optional mint keep things vibrant and aromatic, lifting the whole bowl. Because every ingredient here is entirely plant-based and naturally free from any meat, this is a recipe you can serve confidently to a mixed crowd without any substitutions or workarounds. It works beautifully as a standalone lunch, a potluck contribution, or a make-ahead side that holds up in the fridge for up to three days — meaning less stress and more time to enjoy it.
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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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