Hazelnut Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and loaded with Mediterranean character, this grain salad is the kind of dish that earns a permanent spot in your weekly rotation. Chewy brown rice soaks up a zippy lemon and oregano dressing beautifully, while juicy cherry tomatoes, crisp cucumber, and briny Kalamata olives bring serious texture and flavor to every forkful. A handful of fresh parsley — and mint if you're feeling it — keeps things vibrant and fresh-tasting rather than heavy. The whole thing comes together with pantry staples and produce you can grab anywhere, so there's no need to scrutinize labels for hidden nut-based oils or additives. It's also one of those rare salads that actually gets better as it sits, making it ideal for meal prep or packing into lunches throughout the week. Serve it straight from the fridge on a hot day or let it come to room temperature alongside grilled proteins — either way, it delivers.
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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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