BHA & BHT Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and loaded with Mediterranean flavor, this wholesome grain salad is the kind of dish that tastes even better the next day. Every ingredient here is whole and unprocessed — brown rice, fresh vegetables, Kalamata olives, and a zippy lemon-oregano dressing made entirely from scratch — so there are no hidden preservatives like BHA or BHT to worry about. That matters more than people realize, since packaged dressings, flavored rice mixes, and even some canned olives can sneak in synthetic antioxidants that have no business being on your plate. By building everything from individual, recognizable ingredients, you stay in complete control of what goes into the bowl. The dressing comes together with just olive oil, fresh lemon juice, cumin, and dried oregano — simple pantry staples that deliver a punchy, well-rounded flavor without any chemical shortcuts. Cherry tomatoes, crisp cucumber, red onion, and fresh parsley round out the salad with color and crunch, while optional fresh mint adds a cool, aromatic lift. Make a batch at the start of the week and you have a satisfying, clean-eating lunch or side dish ready to go for days.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!