Capsaicin Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and packed with Mediterranean flavor, this grain salad is the kind of dish that feels both satisfying and refreshing at the same time. Juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and sharp red onion come together over nutty brown rice for a combination that hits every texture you want in a bowl. The lemon-oregano dressing ties it all together with a citrusy punch that keeps every bite lively without relying on any heat-producing ingredients. For anyone avoiding capsaicin — whether due to sensitivity, a digestive condition, or simply personal preference — this recipe is a genuinely flavorful option that doesn't feel like a compromise. There's no chili, no paprika, no cayenne hiding in the dressing or the mix, just clean, bold ingredients that do the heavy lifting on their own. Fresh parsley and optional mint add an aromatic lift that makes the whole salad feel garden-fresh. It keeps well in the fridge for up to three days, so it's just as good packed for lunch the next day as it is served straight from the bowl.
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!