Cashew 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 tastes even better the next day after the dressing has had time to soak into every bite. Chewy brown rice forms the hearty base, while juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and fresh parsley bring color and contrast to every forkful. The lemon-oregano dressing comes together in minutes — just a whisk of olive oil, fresh lemon juice, cumin, and dried oregano — and it ties the whole bowl together with a tangy, savory punch. Tree nut allergies can make store-bought grain salads a minefield, since packaged versions often sneak in mixed nuts or are processed on shared lines, but every single ingredient here is straightforward and naturally free of that concern. This is a genuinely satisfying meal-prep option too, holding up beautifully in the fridge for up to three days without going soggy. Serve it as a light lunch on its own, or bring it to a potluck where it will absolutely hold its own against anything else on the table.
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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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