If you love grain salads, you’ve got to try this Mediterranean brown rice salad! Filled with lots of veggies, it’s easy to make, light, and healthy.
A light yet satisfying grain salad recipe
Grain salads are kind of the best of all worlds. They’re easy to make and pretty foolproof. You can customize the flavors with different dressings. They generally keep well in the fridge, so they make great meal prep recipes. Plus, they can be a balanced, nutritious meal all in one!
When I make grain salads, I put my RD cap on to make sure they contain all three macronutrients (carbohydrates, protein, and fat) plus non starchy vegetables. This winning combination ensures your grain salads will be filling, satisfying, and nourishing.
This Mediterranean brown rice salad checks all my boxes. First, it’s easy to make, and utilizes many pantry ingredients. The only item you actually need to cook is the U.S.-grown long grain brown rice! Also, it’s got plenty of fiber from the brown rice and vegetables, protein from chickpeas, and healthy fats from olives and olive oil. It tastes great right away, but also keep well in the fridge.
What’s in this Mediterranean brown rice salad?
Here are the ingredients you need to make this recipe. You can probably find most of them in your pantry already!
U.S.-grown long grain brown rice: I keep a few kinds of rice in my pantry at all times. Right now, I have U.S.-grown long grain brown rice, purple rice, and red rice. It’s such a versatile ingredient and adds volume and whole grain fiber to meals. I like to use long grain brown rice for grain salad recipes, because the grains separate easily after they’re cooked, but still get nice and fluffy.
Canned chickpeas: These add plant-based protein to this recipe.
Canned artichoke hearts: I love to add artichoke hearts to Mediterranean flavored recipes. They’re one of the highest fiber vegetables, with about 7 grams per half cup serving.
Jarred roasted red peppers: You could also make your own, but I used jarred for ease and convenience.
Kalamata olives: These add healthy fats and distinct Mediterranean flavor to this dish.
Dressing ingredients: olive oil, lemon, Dijon mustard, maple syrup, garlic
How to make Mediterranean rice salad
This recipe is incredibly easy to make! First, cook your U.S.-grown brown rice according to package instructions. I like to use this rice cooker.
While your rice cooks, chop up all the vegetables, drain and rinse the chickpeas, and mince the parsley. Also, prepare the lemon dressing. Set everything aside.
Once the rice is cooked, let it cool to room temperature. Then, mix all the ingredients together in a large bowl and add the dressing. Enjoy right away, or store it in the fridge to eat later.
Cook U.S.-grown brown rice according to package instructions.
While the rice cooks, prepare the vegetables. Drain and rinse chickpeas and artichoke hearts. Cut artichoke hearts in half lengthwise.
Chop up the rest of the vegetables and parsley. Set ingredients aside.
Combine all the vinaigrette ingredients, plus a shake of salt and pepper, in a small jar. Tightly screw on the lid and shake vigorously for 30 seconds – 1 minute, until dressing is creamy and cloudy looking.
When rice is done cooking, let it cool to room temperature. Add rice to a large mixing bowl and toss with all the veggies, chickpeas, and parsley, plus a generous shake of salt and pepper.
Drizzle 1/3 cup of vinaigrette into the salad and toss to combine. Add more dressing, 1 tbsp at a time, to taste.
Keeps well in the fridge in an airtight container for up to 5 days.
Keywords: Mediterranean brown rice salad, vegan, gluten free
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Thank you USA Rice and The FeedFeed for sponsoring this blog post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.