Gut Friendly Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, fresh, and deeply satisfying, this grain-based salad brings together the best of the Mediterranean pantry in one bowl. Whole-grain brown rice forms a hearty, fiber-rich base that supports digestive health without the bloating that refined grains can sometimes trigger. Cherry tomatoes, crisp English cucumber, and briny Kalamata olives pile on top, while fresh parsley and optional mint keep every bite lively and aromatic. The dressing is a simple emulsion of extra virgin olive oil and fresh lemon juice seasoned with oregano and cumin — no hidden additives, no processed shortcuts, just clean ingredients your gut can actually work with. Letting the rice cool before tossing everything together is a key step, since it allows the starches to settle and helps the salad hold its texture beautifully. It comes together with minimal fuss and keeps well in the fridge for up to three days, making it a genuinely practical option for meal prep. Whether you serve it as a light main or a generous side, this is the kind of wholesome, plant-forward cooking that makes eating well feel effortless.
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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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