Fresh and Light Rice Salad with Crunchy Vegetables
Summer calls for fresh, light, and nutritious flavors, perfect for an outdoor lunch or an informal dinner.
Today I’ll guide you in preparing a delicious whole grain rice salad, a unique dish that combines the rusticity of brown rice with the crispy freshness of Mediterranean vegetables and the enveloping savoriness of Greek feta.
Indeed, this recipe is a true triumph of colors and textures, designed for those who love to eat healthily without sacrificing taste.
Forget the heavy traditional rice salads! Our version is an explosion of vitality, enriched by the sweetness of ripe tomatoes, the slightly pungent touch of red onion, the refreshing crispness of cucumber, and the aromatic scent of arugula. Black olives add an unmistakable Mediterranean touch, while marinated feta with spices offers an intense and pleasantly contrasting flavor.
But the real secret of this salad is the lightness of brown rice, a fiber-rich grain that promotes satiety and provides numerous benefits to our body. The dressing is simple but effective: a drizzle of extra virgin olive oil, a pinch of salt, a sprinkle of chili for those who love a spicy touch, and a generous spoonful of tzatziki sauce, which with its creaminess and fresh cucumber and garlic flavor perfectly binds all the ingredients together.
This whole grain rice salad with vegetables and feta is not only a tasty and healthy dish but also extremely versatile and easy to prepare in advance, making it perfect for your picnics, office lunches, or as a delicious side dish for a barbecue. Prepare to win everyone over with its simplicity and irresistible flavor!
- Difficulty: Very easy
- Cost: Cheap
- Preparation time: 20 Minutes
- Cooking time: 30 Minutes
- Portions: 4
- Cuisine: Italian
- Energy 307.33 (Kcal)
- Carbohydrates 41.72 (g) of which sugars 2.64 (g)
- Proteins 11.95 (g)
- Fat 11.38 (g) of which saturated 4.36 (g)of which unsaturated 1.98 (g)
- Fibers 3.74 (g)
- Sodium 517.61 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients RICE SALAD
For details on ingredients and possible substitutions, see the Notes at the end of the recipe.
- 1 cup brown rice (or carnaroli)
- 1 cup arugula
- 2 tbsp extra virgin olive oil
- to taste salt
- 1 cucumber
- 1 red onion
- white wine vinegar (to sweeten the onions)
- 2 tomatoes (ripe)
- 10 black olives (pitted)
- 3.5 oz feta
- 2 tbsp extra virgin olive oil
- to taste salt
- to taste chili powder (to season the feta)
- 1 pinch garlic powder (to season the feta)
- 1.75 oz Tzatziki sauce
Tools
- Kitchen scale
- Cutting board
- Knife
- Salad bowl
- Rice cooker
- 2 Bowls
- Jar
RICE SALAD Recipe
Start by thoroughly washing the cucumber. First, slice it thinly, then cut into cubes. Clean the red onion, slice it finely and then cut the slices into cubes. Place the onion cubes in a bowl with cold water and a generous splash of white wine vinegar. This step will help make it more digestible and soften the pungent taste. Wash the ripe tomatoes and cut them into cubes.
Meanwhile, cook the brown rice according to package instructions, choosing either traditional boiling or steaming to best preserve its nutritional properties. Once cooked, drain it well and transfer it to a bowl. Slice the arugula into thin strips and add to the still warm rice. Dress with a drizzle of extra virgin olive oil and mix gently.
Cut the Greek feta into medium-sized cubes. Transfer them to a glass jar with an airtight seal. Add a generous drizzle of extra virgin olive oil, a pinch of crumbled dry chili (or other spices of your choice like ground black pepper and garlic powder). Close the jar and shake it gently to let the feta absorb the oil and spices.
In a large salad bowl, combine the cucumber cubes, tomatoes, and drained red onion. Season the vegetables with a pinch of salt, a grind of black pepper (if you haven’t used chili in the feta marinade), and a drizzle of extra virgin olive oil. Add the dressed brown rice with the arugula and the marinated feta with its aromatic oil. Also, add the black olives. Finally, add one or two spoonfuls of tzatziki sauce and gently mix all the ingredients to combine them. Serve the whole grain rice salad warm or cold.
NOTES Ingredients and Substitutions:
BROWN RICE: The nutritious base of this salad. Rich in fiber, B vitamins, and minerals. You can opt for other whole grains like farro, pearl barley, or quinoa for a variation in taste and texture. The quantities remain the same (1 cup uncooked).
CUCUMBER: Provides freshness and hydration. Alternatively, you can use raw zucchini cut into cubes or crunchy celery pieces.
RED ONION: Offers a slightly pungent and sweet flavor. Soaking in water and vinegar makes it more digestible. You can use finely sliced fresh scallions for a milder taste or omit it if not preferred.
TOMATOES: Add sweetness and juiciness. Cherry tomatoes or grape tomatoes halved are also excellent.
BLACK OLIVES: A Mediterranean and flavorful touch. You can use pitted green olives or even desalted capers for a more intense flavor.
ARUGULA: Brings a slightly bitter and aromatic note. Substitutions: Fresh spinach or mixed greens can be valid alternatives.
GREEK FETA: A salty and slightly tangy cheese that pairs well with the vegetables. You can substitute it with grilled halloumi cubes or mozzarella bites for a milder flavor.
TZATZIKI SAUCE: A fresh and creamy dressing based on yogurt, cucumber, and garlic. Alternatively, you can prepare a light vinaigrette with oil, lemon, herbs (mint, basil), and a pinch of mustard.
Extra Virgin Olive Oil: Essential for seasoning and providing health benefits.
Salt and Dry Chili: To enhance flavors. You can omit the chili if desired.
White Wine Vinegar: Used for soaking the onion. You can use apple cider vinegar or lemon juice
STORAGE
The whole grain rice salad with vegetables and feta keeps well in the refrigerator, inside an airtight container, for about 2-3 days. It is advisable to store the marinated feta separately to prevent it from releasing too much liquid and altering the texture of the salad. When serving, you can mix all the ingredients again. If you added the tzatziki sauce, consider that it might make the salad slightly moister over time.
RICE SALAD RECIPE VARIATIONS
1) RICE SALAD with Chicken or Tuna: For an even more complete main dish, you can add about 150-200g of grilled chicken breast cut into cubes or a can of drained natural tuna.
2) RICE SALAD with Legumes: For extra vegetable protein and fiber intake, you can add 150g of cooked and drained chickpeas or cannellini beans.
3) RICE SALAD with Dried Fruits and Mint: Add 50g of pitted taggiasca olives, 30g of toasted pine nuts, and some chopped fresh mint leaves for a sweet and aromatic touch.
4) VEGAN RICE SALAD: Omit the feta and tzatziki sauce. Prepare a dressing based on natural soy yogurt, grated cucumber, garlic, fresh dill, lemon juice, extra virgin olive oil, salt, and pepper.
RECIPE HISTORY AND ORIGINS
The rice salad, in its most general conception, is a versatile and popular dish in many cultures, often prepared with leftover rice and enriched with seasonal ingredients available. Its practicality and the possibility of customization have made it a classic of picnics and summer lunches.
The version with Mediterranean ingredients like cucumbers, tomatoes, olives, and feta has its roots in Greek culinary tradition and more generally in the Mediterranean basin, where these products are fundamental elements of the diet. The use of brown rice adds a touch of modernity and health consciousness, elevating a simple dish to a nutritious and tasty option.
The tzatziki sauce, typical of Greece, perfectly complements the freshness of the vegetables and the savoriness of the feta, creating a blend of flavors that evokes the atmospheres of the Greek islands. This specific combination of ingredients represents a happy encounter between the simplicity of home cooking and the richness of Mediterranean flavors, making this whole grain rice salad an ideal dish for those seeking a healthy and full-flavored alternative to classic rice salads.
FAQ (Questions and Answers)
Can I prepare the whole grain rice salad in advance?
Yes, absolutely! In fact, preparing it in advance allows the flavors to blend better. Store the salad in the refrigerator in an airtight container for 2-3 days. If possible, add the marinated feta and tzatziki sauce just before serving to best maintain their texture.
I don’t have brown rice, can I use another type of rice?
Of course, you can also use basmati rice, venere rice, or parboiled rice. Keep in mind that cooking times may vary. Brown rice adds a more rustic flavor and a higher amount of fiber, but the recipe will still be tasty with other types of rice.
Can I add other ingredients to this salad?
Certainly! This recipe is very versatile. You can enrich it with taggiasca olives, sun-dried tomatoes in oil, corn, diced avocado, or fresh herbs like basil or mint. Experiment with your favorite ingredients to create your customized version!
