Mediterranean Diet Friendly Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and packed with color, this grain salad is exactly the kind of dish that makes eating well feel genuinely exciting rather than like a compromise. Nutty brown rice forms the base, while juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and sharp red onion bring contrasting textures and bold Mediterranean flavors in every forkful. The dressing is a simple whisked blend of extra virgin olive oil, fresh lemon juice, oregano, and cumin — the kind of combination that ties everything together without overpowering the fresh vegetables. Letting the rice cool completely before tossing is the small but important step that keeps the salad light and prevents the dressing from turning greasy or heavy. Fresh parsley and optional mint lift the whole bowl with an herbal brightness that makes it taste far more involved than it actually is. It holds up beautifully in the fridge for up to three days, which means it doubles as a reliable meal-prep option for busy weekday lunches. Whether you serve it as a standalone meal or alongside grilled fish or roasted vegetables, this is the kind of wholesome, satisfying recipe you'll come back to again and again.
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!