A video showcasing the preparation of Brown Rice Salad could be embedded here.

• 1 cup uncooked long-grain brown rice rinsed and drained, see note 1
• Salt and pepper
• 1 cup diced cucumber see note 2
• 2/3 cup finely diced roasted red peppers see note 3
• 1/2 cup finely diced sun-dried tomatoes in oil see note 4
• 2/3 cup finely diced red onion 1 small
• 1/3 packed cup finely chopped fresh parsley
• 1/2 cup crumbled feta cheese
• kalamata olives optional, thinly sliced

• 1 lemon (for 1/4 tsp zest and 1 1/2 tbsp juice)
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon-style mustard
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• 1/4 cup olive oil
• 1-1/2 teaspoons honey

1. Prepare the Rice: In a large pot, bring 8 cups of water to a vigorous boil. Once boiling, add 2 teaspoons of salt to the water to properly season it. Add the rinsed and drained brown rice to the pot and boil uncovered until the rice is tender. Cooking times will vary depending on the type of brown rice: medium/long-grain rice typically takes around 30–35 minutes, while brown basmati rice may take around 12–18 minutes. Before draining, taste a small amount of rice to ensure it has reached your desired tenderness. Drain the cooked rice thoroughly in a colander, then return it to the (completely dry) pot. Cover the pot with a lid and let it stand at room temperature for 15 minutes to allow residual steam to finish cooking and fluff the grains. Remove the lid, fluff the rice with a fork, and let it cool completely before using it in the salad. You can place it in the fridge for quicker cooling or let it stand at room temperature.
2. Make the Dressing: Zest the lemon to obtain 1/4 teaspoon of zest, then juice the lemon to get 1-1/2 tablespoons of fresh lemon juice. Combine the lemon zest and juice with all the remaining dressing ingredients (red wine vinegar, Dijon mustard, Italian seasoning, garlic powder, olive oil, and honey) in a wide-mouth jar or sealable container. Season the dressing to taste; I recommend starting with 1/4 teaspoon of salt and 1/2 teaspoon of pepper. Secure the lid and shake vigorously until all ingredients are well combined and emulsified. Store the dressing in the fridge until you’re ready to assemble the salad, giving it another good shake just before dressing.
3. Assemble the Salad: To prepare the salad ingredients, finely dice the cucumber, roasted red pepper, sun-dried tomatoes, red onion, and fresh parsley. Add these diced vegetables to the completely cooled brown rice. If desired, you can also add some thinly sliced kalamata olives for an extra Mediterranean touch. Pour the prepared lemon dressing over the salad (add as much or as little as you prefer, based on your taste). Gently toss all the ingredients together until everything is well coated. Taste the salad and adjust the seasonings as needed, keeping in mind that the crumbled feta cheese will contribute additional saltiness. Serve immediately, topping individual portions with your desired amount of crumbled feta cheese.

Note 2: Choosing the Best Cucumbers For superior flavor and texture in your salad, English cucumbers or Persian/mini salad cucumbers are highly recommended. These varieties have a less bitter taste, fewer seeds, and wonderfully thin skins that don’t require peeling. They are significantly more flavorful and crisper than common regular cucumbers.

Note 3: Roasted Red Peppers – Jarred vs. Fresh You can easily purchase jars of roasted red peppers at most grocery stores; they are typically located in aisles with pickles, capers, and artichoke hearts. I particularly love the soft texture and subtle smoky flavor that roasted red peppers contribute. However, if you prefer a brighter, more pungent flavor and a firmer crunch, a raw chopped red bell pepper makes an equally delicious addition to this salad.

Note 4: Sun-Dried Tomatoes in Oil Ensure you select sun-dried tomatoes that are packed in oil, not the completely dried variety. The oil-packed tomatoes offer a much richer flavor and a more desirable texture that integrates beautifully into the salad.

Note 5: Additional Salad Preparation Tips

• Taming Red Onion’s Bite: To reduce the sharpness or “bite” of diced red onion, soak it in a bowl of ice-cold water for 5–10 minutes before adding it to the salad. This simple step mellows its intensity while maintaining its crispness.
• Parsley Perfection: Always reach for flat-leaf (Italian) parsley rather than curly parsley. Flat-leaf varieties possess a stronger, fresher, and more aromatic flavor profile that truly enhances the Mediterranean taste.
• Effortless Lemon Prep: When preparing the dressing, specific kitchen tools can streamline the process. I highly recommend zesting your lemon with a fine microplane for delicate zest and using a robust citrus juicer for extracting every last drop of juice efficiently.

Storage Tips: Brown Rice Salad is best enjoyed fresh, but it stores well. When placed in an airtight container in the refrigerator, it will maintain its quality for 3–4 days. Be aware that over time, the rice and vegetables might slightly lose some of their initial crispness and vibrancy, but the flavors will continue to meld beautifully. For optimal texture and taste, especially in meal prep, consider storing the diced red onion and crumbled feta cheese separately from the main salad mixture. The red onion can become overpowering and release excess liquid, while feta can lose its firmness if submerged in dressing for too long. Adding them just before serving will ensure the best possible experience.

Nutrition Information