Healthy Meal Prep
Mediterranean Brown Rice Salad Recipe

Mediterranean Brown Rice Salad


This Mediterranean-inspired salad combines brown rice with red bell peppers, raisins, olives, and feta cheese. It is tossed with a simple balsamic vinaigrette for a lunch or dinner salad.


  • 1 ½ cups uncooked brown rice
  • 3 cups water
  • 1 red bell pepper, thinly sliced
  • 1 cup frozen green peas, thawed
  • ½ cup raisins
  • ¼ sweet onion (such as Vidalia®), chopped
  • ¼ cup chopped Kalamata olives
  • ½ cup vegetable oil
  • ¼ cup balsamic vinegar
  • 1 ¼ teaspoons Dijon mustard
  • salt and ground black pepper to taste
  • ¼ cup feta cheese


  1. Bring brown rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low; cover and simmer until rice is tender and the liquid is absorbed, 45 to 50 minutes.
  2. Combine red bell pepper, peas, raisins, onion, and olives in a bowl.
  3. Whisk vegetable oil, vinegar, and mustard together in a separate bowl for the balsamic dressing.
  4. Stir brown rice and balsamic dressing into vegetable mixture. Season with salt and black pepper.
  5. Top brown rice and vegetables with feta cheese before serving.

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Nutritional Information

Mediterranean Brown Rice Salad

Servings Per Recipe: 6
Calories: 451.4
% Daily Value *
protein: 14 %
carbohydrates: 18 %
exchange other carbs:
dietary fiber: 15 %
fat: 36 %
saturated fat: 22 %
cholesterol: 3 %
vitamin a iu: 13 %
niacin equivalents: 32 %
vitamin b6: 24 %
vitamin c: 35 %
folate: 7 %
calcium: 9 %
iron: 10 %
magnesium: 30 %
potassium: 9 %
sodium: 11 %
thiamin: 31 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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