MSG 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 tastes like it took way more effort than it actually did. Cherry tomatoes, crisp cucumber, briny Kalamata olives, and fresh parsley all come together over nutty brown rice for a bowl that's as satisfying as it is colorful. The dressing is a simple whisk of extra virgin olive oil, fresh lemon juice, dried oregano, and cumin — real, whole ingredients with zero hidden additives to worry about. That matters more than people realize, since packaged dressings and seasoning blends are some of the sneakiest sources of flavor enhancers that don't belong on a clean plate. Everything here is made from scratch, so you stay in full control from the first grain of rice to the last drizzle of dressing. It holds up beautifully in the fridge for a few days, making it a smart choice for meal prep or a make-ahead lunch that actually gets better as the flavors meld. Serve it as a standalone meal or alongside grilled fish or chicken for something that feels genuinely effortless and fresh.
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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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