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Mediterranean Rice Salad

Mediterranean Rice Salad

Course Salad
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4
Calories 465 kcal
Author Albert Bevia @ Spain on a Fork

Ingredients

FOR THE RICE SALAD

  • 1 cup long grain rice 190 grams
  • 1 1/2 cups water 360ml
  • 1 small red onion
  • 1 red bell pepper
  • 1/2 english cucumber
  • 1/2 cup black pitted olives 60 grams
  • 1/4 cup chopped fresh parsley 15 grams
  • 1 can white beans 15.5 oz / 440 grams
  • 1/4 cup crumbled feta cheese 40 grams
  • sea salt & black pepper

FOR THE DRESSING

  • 3 tbsp extra virgin olive oil 45 ml
  • 1 tbsp lemon juice 15 ml
  • 1 clove garlic
  • 1 tsp dried oregano 1 gram
  • sea salt & black pepper

Instructions

  1. Add the rice into a fine sieve, rinse under water until it starts running clear unerneath, about 1 minute, then add the rice into a saucepan, along with the water (check package instuctions on the rice you're using for water to rice ratio) and season generously with sea salt, heat with a high heat

  2. Once it comes to a boil, gently mix the rice, then place a lid on the pan and lower to a low heat, simmer for 15 minutes or until all the water has been absorbed by the rice

  3. In the meantime, get the rest of the elements ready to make the dish, begin my making the dressing, add the olive oil into a bowl, along with the lemon juice, finely grate in the garlic, add the oregano and season with sea salt & black pepper, whisk together until well mixed

  4. Finely chop the red onion, finely chop the red bell pepper, finely chop the English cucumber, thinly slice the olives and drain the canned beans into a colander and rinse under water

  5. Once the rice is cooked through, once again about 15 minutes (check package instructions on the rice you're using), remove from the heat, let it sit with the lid one for 1 to 2 minutes, then remove the lid and fluff the rice using a fork

  6. Once the rice is cool enough to handle, about 5 to 10 minutes, transfer it into a large bowl, along with all the chopped ingredients and drained beans, then add in the parsley, crumbled feta cheese and season everything with sea salt & black pepper, pour in the dressing and gently mix together until well mixed

  7. Serve at room temperature or even chilled, it will hold for up to 4 to 5 days in the fridge, enjoy!

Recipe Notes

Get the Spanish Olive Oil I used to make this Recipe

Nutrition Facts
Mediterranean Rice Salad
Amount Per Serving
Calories 465 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 3g19%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 8mg3%
Sodium 384mg17%
Potassium 757mg22%
Carbohydrates 68g23%
Fiber 8g33%
Sugar 4g4%
Protein 14g28%
Vitamin A 1402IU28%
Vitamin C 48mg58%
Calcium 177mg18%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.