Pistachio Free Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and loaded with Mediterranean flavor, this grain salad is the kind of dish that tastes even better the next day after the dressing has had time to soak into every bite. Juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and a double hit of fresh parsley and mint come together over nutty brown rice for a bowl that feels genuinely satisfying rather than just virtuous. The lemon-oregano dressing is whisked together in minutes and brings a tangy, cumin-kissed backbone that ties everything together beautifully. For anyone navigating nut allergies or sensitivities, Mediterranean-style salads can be a minefield — many restaurant versions or store-bought grain bowls sneak in pistachios or other tree nuts for crunch. This one delivers all the texture and boldness you want through the olives, fresh vegetables, and chewy brown rice, with zero nut-based ingredients anywhere in the recipe. It holds up well in the fridge for up to three days, making it a reliable meal-prep option for lunches or a stress-free side for weeknight dinners.
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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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