Turkey 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 earns a permanent spot in your weeknight rotation. Chewy brown rice gets tossed with juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and fresh parsley, then dressed in a punchy lemon-oregano vinaigrette that ties everything together beautifully. The cumin adds just enough warmth to keep things interesting without overpowering the fresh vegetables. Every single ingredient here is naturally free of poultry, so there's no label-reading stress or substitution gymnastics required — just wholesome, satisfying food. It works equally well as a standalone lunch or a hearty side alongside grilled fish or roasted vegetables. The salad actually gets better as it sits, making it a brilliant meal-prep option that holds in the fridge for up to three days without going soggy.
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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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