Lupin 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. Juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and sharp red onion come together with nutty brown rice for a bowl that's satisfying without feeling heavy. The lemon-oregano dressing ties everything together with a citrusy punch, and a handful of fresh parsley and mint keeps it tasting garden-fresh. Lupin flour and lupin seeds have quietly crept into a surprising number of packaged grain dishes, pasta salads, and store-bought dressings, making this kind of from-scratch approach genuinely reassuring. Every ingredient here is straightforward and easy to source without label anxiety. The salad actually improves as it sits, making it a brilliant option for meal prep or packing into lunches throughout the week. Serve it alongside grilled protein, scoop it into a wrap, or just eat it straight from the bowl — it holds up beautifully either way.
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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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