Mediterranean Rice Salad

Vegetarian
Gluten Free
Health score
20%
Mediterranean Rice Salad
45 min.
6
355kcal

Suggestions


Looking for a refreshing and healthy dish that's both flavorful and light? This Mediterranean Rice Salad is the perfect choice! It combines fresh, vibrant ingredients like crisp cucumber, briny kalamata olives, and tangy feta cheese, making it a delightful treat for your taste buds. Whether you're hosting a summer barbecue, looking for a simple side dish, or craving a light snack, this salad is versatile and delicious.

What makes this salad stand out is the perfect balance of textures and flavors. The rice is tender and fluffy, the pine nuts add a satisfying crunch, and the fresh herbs—like oregano and parsley—infuse the dish with a fragrant aroma. The dressing, made with olive oil and white wine vinegar, ties everything together with its zesty touch, while the creamy feta brings richness to every bite.

This Mediterranean Rice Salad is not only vegetarian and gluten-free but also incredibly easy to prepare. It's a great way to enjoy a Mediterranean-inspired meal with minimal effort. Perfect for meal prepping or enjoying with friends, it's bound to become a favorite addition to your recipe collection!

Ingredients

  • 1.5 cups cucumber peeled chopped
  • ounce feta cheese crumbled
  • 0.3 cup parsley fresh chopped
  • 0.5 teaspoon ground pepper white
  • 0.8 cup slivered kalamata olives pitted
  • 0.3 cup olive oil 
  • 1.5 tablespoons oregano fresh minced
  • ounce pimientos diced drained
  • 0.5 cup pinenuts toasted
  • cup rice long-grain uncooked
  • teaspoon salt 
  • 2.3 cups water 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Sprinkle cucumber with 1 teaspoon salt; cover and let stand 30 minutes. Rinse well.
  2. Bring water to a boil in a medium saucepan; stir in rice and 1 teaspoon salt. Cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed.
  3. Combine cucumber, rice, olives, and next 5 ingredients in a large bowl.
  4. Combine olive oil, vinegar, and pepper in a small bowl, stirring well with a wire whisk.
  5. Pour olive oil mixture over rice mixture; toss gently. Cover and chill.
  6. Serve on lettuce leaves, if desired.

Nutrition Facts

Calories355kcal
Protein7.88%
Fat58.99%
Carbs33.13%

Properties

Glycemic Index
30.86
Glycemic Load
15.32
Inflammation Score
-9
Nutrition Score
15.366087001303%

Flavonoids

Apigenin
5.39mg
Luteolin
0.13mg
Kaempferol
0.04mg
Myricetin
0.37mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:354.66kcal
17.73%
Fat:23.71g
36.48%
Saturated Fat:4.74g
29.61%
Carbohydrates:29.96g
9.99%
Net Carbohydrates:27.48g
9.99%
Sugar:1.38g
1.53%
Cholesterol:16.82mg
5.61%
Sodium:877.06mg
38.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.13g
14.25%
Manganese:1.44mg
72.04%
Vitamin K:64.22µg
61.16%
Vitamin E:3.39mg
22.62%
Phosphorus:177.47mg
17.75%
Vitamin C:14.4mg
17.45%
Copper:0.3mg
15%
Calcium:144.85mg
14.48%
Vitamin B2:0.23mg
13.28%
Vitamin A:656.03IU
13.12%
Magnesium:51.92mg
12.98%
Zinc:1.76mg
11.76%
Iron:2.06mg
11.43%
Selenium:7.84µg
11.2%
Vitamin B6:0.2mg
10.19%
Fiber:2.48g
9.93%
Vitamin B1:0.11mg
7.46%
Vitamin B3:1.39mg
6.95%
Vitamin B5:0.64mg
6.37%
Folate:24.94µg
6.24%
Potassium:216.73mg
6.19%
Vitamin B12:0.32µg
5.32%
Source:My Recipes