Yeast 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 makes healthy eating feel genuinely exciting. Chewy brown rice forms the hearty base, while juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and fresh parsley bring color and contrast to every forkful. The dressing is a simple whisked blend of extra virgin olive oil, fresh lemon juice, oregano, and cumin — no vinegar, no fermented ingredients, just clean, zesty flavor that keeps things firmly yeast-free. That matters more than you might think, since many store-bought dressings and packaged grain salads sneak in vinegar or other fermented additives that can be tricky to avoid. Everything here is straightforward and transparent, so you know exactly what's going into your bowl. It holds up beautifully in the fridge for up to three days, making it a reliable option for meal prep when you want something satisfying without the guesswork.
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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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