Oats Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
This vibrant grain salad is everything a warm-weather meal should be — bright, hearty, and packed with bold Mediterranean flavors. Juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and fresh herbs come together over nutty brown rice for a dish that feels both satisfying and refreshing. The lemon-oregano dressing ties it all together with a zippy, slightly cumin-kissed finish that keeps you going back for another forkful. Every single ingredient here is naturally free from oats, so there's no need to scrutinize labels or worry about hidden grain fillers sneaking into your bowl. Brown rice is the wholesome, gluten-adjacent-free base that makes this salad genuinely filling rather than just a side dish afterthought. It holds up beautifully in the fridge for up to three days, making it a smart option for meal prep or a make-ahead lunch that actually gets better as the dressing soaks in. Whether you serve it straight away or pull it cold from the fridge the next day, this is the kind of recipe that earns a permanent spot in your rotation.
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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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