Red Meat Allergy Friendly Mediterranean Brown Rice Salad with Tomatoes, Olives & Cucumber
Bright, herby, and packed with fresh vegetables, this grain salad is the kind of bowl that feels both satisfying and genuinely refreshing. Chewy brown rice forms the base, while cherry tomatoes, crisp cucumber, briny Kalamata olives, and sharp red onion bring color and contrast to every forkful. A simple lemon-oregano dressing with a hint of cumin ties everything together in a way that tastes far more complex than the ingredient list suggests. For anyone navigating a red meat allergy, this recipe is a natural fit — every single component is plant-based, so there's no need to scrutinize labels or worry about hidden animal proteins sneaking in. It's a genuinely complete and filling dish without leaning on any substitutions or workarounds. The fresh parsley and optional mint add a finishing brightness that makes the whole thing feel like something you'd order at a seaside restaurant. This salad also holds up beautifully in the fridge for up to three days, making it a smart choice for meal prep or a make-ahead lunch. Toss it together once and you've got a vibrant, allergy-friendly meal ready to go whenever you need it.
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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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