Mediterranean Rice Salad
This delicious and vibrant Mediterranean Rice Salad is so easy to make and the perfect addition to a BBQ or summer dinner party.
Servings: 8 servings
Calories: 281kcal
Ingredients
- 200 g of Brown rice
- 2 Bell peppers diced
- 0.5 Cucumber diced
- 200 g of Cherry tomatoes quartered
- 100 g of Sweetcorn
- 1 Red onion diced
- 235 g of Butter beans canned; drained weight
- 50 g of Spinach chopped
- 50 g of Sun-dried tomatoes drained and chopped
- 100 g of Mixed olives chopped
- 40 g of Feta crumbled
- 30 g of Pine nuts
- 6 g of Fresh dill finely chopped
- 3 tablespoon of Olive oil
- 2 tablespoon of Apple cider vinegar
- 1 tablespoon of Honey
- 2 Garlic clove crushed
- 2 pinch of Sea salt and ground black pepper
- 1 Lemon juice only
Instructions
- Cook 200 g of Brown rice according to the packet instructions.
- Add the cooked rice to a large serving dish.
- Add 2 Bell peppers, 0.5 Cucumber, 200 g of Cherry tomatoes, 100 g of Sweetcorn, 1 Red onion, 235 g of Butter beans, and 50 g of Spinach.
- Add 50 g of Sun-dried tomatoes, 100 g of Mixed olives, 40 g of Feta, 30 g of Pine nuts and 6 g of Fresh dill.
- Finish with 3 tbsp of Olive oil, 2 tbsp of Apple cider vinegar, 1 tbsp of Honey, 2 Garlic clove, 2 pinch of Sea salt and ground black pepper and the juice of 1 Lemon.
- Mix well to combine everything.
Notes
- To make a quicker version of this rice salad, you could make microwave rice and then mix it together with all the salad ingredients.
- For a creamy addition, add some chopped avocado.
- Use the best quality extra virgin olive oil, as it makes up a big part of the dressing and flavour.
- Cook the rice so it is a little al dente. You still want it to have some bite to it.
- I wouldn't recommend using lettuce in this chilled rice salad, as it stores well and lettuce tends to go soggy quickly.
- Cool the rice straight away, so it doesn't continue cooking and get mushy. Don't rinse it under cold water, as that will lose a lot of flavour. Spread it on a large baking tray to allow it to cool.
Nutrition
Serving: 1portion | Calories: 281kcal | Carbohydrates: 39g | Protein: 7g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 4mg | Sodium: 370mg | Potassium: 633mg | Fiber: 6g | Sugar: 8g | Vitamin A: 1873IU | Vitamin C: 58mg | Calcium: 77mg | Iron: 3mg
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