Nitrate & Nitrite Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and packed with fresh vegetables, this grain salad is the kind of dish that tastes even better the next day after the flavors have had time to meld. Nutty brown rice forms a hearty base, while cherry tomatoes, crisp cucumber, briny Kalamata olives, and red onion bring color and crunch to every forkful. The dressing is a simple whisked blend of extra virgin olive oil, fresh lemon juice, oregano, and cumin — nothing processed, nothing cured, just clean pantry staples doing exactly what they should. That matters more than it might seem, because so many store-bought grain salads and Mediterranean-style deli options sneak in cured meats or preserved ingredients that carry unwanted additives. Every single component here is whole and unprocessed, so you get bold, satisfying flavor without any of those concerns. Fresh parsley and optional mint lift the whole bowl with an herbal brightness that makes it feel restaurant-worthy with very little effort. Make a batch at the start of the week and you have a reliable, fridge-friendly lunch or side that holds up beautifully for up to three days.
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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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