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    Home » Salad Recipes

    Mediterranean Rice Salad

    LAST UPDATED: January 31, 2022 PUBLISHED: January 31, 2022 By Pam Greer 7 Comments As an Amazon Associate I earn from qualifying purchases.

    Jump to Recipe Print Recipe

    This easy rice salad has all the flavors of the Mediterranean that we all love!

    Rice, cucumbers, bell peppers and chickpeas are tossed in a lemony dill dressing for a burst of flavor in every bite!

    Red bowl filled with a rice salad.

    If you're looking for a healthy, light and delicious salad you have come to the right place!

    I make this easy salad year round. In the winter I use brown rice (to make it even healthier) with hothouse cucumbers and jarred roasted red bell peppers.

    In the summer I use fresh summer cucumbers, red bell peppers and white rice to make it a little lighter.

    Ingredients.

    Rice, chickpeas, cucumber, green onions, dill, red bell pepper and parsley to make a rice salad.

    Cooked rice - use whatever kind of rice you'd like. I tend to use brown rice since it has more nutrients.

    Chickpeas or garbanzo beans - canned is fine, but if you can cook them from scratch, even better. I usually cook mine in the Instant Pot (I need to put that recipe on the blog!) If you buy any extra be sure and try my Lemon and Thyme Chickpea Salad.

    Cucumbers - in the winter I used those wrapped hot house cucumbers and in the summer I use fresh from the garden or farmer's market! Save some for this Classic Cucumber Dill Salad.

    Green onions, dill and parsley.

    Red bell pepper - in the summer I use fresh from the garden or farmer's market, in the winter I sometimes substitute jarred roasted red bell pepper. You can also use yellow or orange bell peppers.

    Lemon juice - fresh squeezed!

    Step by step instructions.

    Photo collage showing chopped vegetables in a bowl and chickpeas being rinsed.

    Cut the cucumbers in half and scoop out the seeds, then quarter and slice them and add to a large bowl.

    Seed and dice the red bell peppers and thinly slice the green onions and add them to the bowl.

    Add cooked rice to the bowl.

    Place the canned chickpeas in a strainer and rinse with water. Drain well and add them to the bowl.

    Photo collage showing bowl filled with salad ingredients and then salad tossed.

    Add the chickpeas to the bowl along with the chopped parsley and dill.

    Add salt, pepper, fresh lemon juice and olive oil. Toss to combine.

    Red bowl filled with rice salad.

    This mediterranean rice salad is so good! I love that you can make it even more substantial with brown rice.

    It would be the perfect accompaniment to these Grilled Chicken Skewers!

    In the summer I like to serve it with grilled chicken or fish. It also makes a great light lunch if served with some fresh, warm pita bread!

    Recipe.

    **As an Amazon affiliate I earn from qualifying purchases.

    Red bowl filled with rice salad.
    Print Pin Save Saved!
    4.95 from 19 votes

    Mediterranean Rice Salad

    This easy rice salad has all the Mediterranean flavors that we love!
    Course Salad
    Cuisine Mediterranean
    Prep Time 20 minutes
    Total Time 20 minutes
    Servings 6
    Calories 199kcal

    Ingredients

    • 1 cucumber
    • 1 cup cooked rice
    • 14 oz chickpeas rinsed and drained
    • 1 red bell pepper diced
    • 2 green onions sliced thin
    • ½ tablespoon fresh dill chopped
    • 2 tablespoons fresh parsley chopped
    • ¼ teaspoon black pepper
    • 2 tablespoons lemon juice fresh
    • 2 tablespoons olive oil
    • ½ teaspoon kosher salt

    Instructions

    • Cut cucumber in half, scoop out the seeds. Then quarter and thinly slice.
    • Place all the ingredients in a bowl and toss to combine. Taste and adjust seasonings.

    Notes

    Use either brown or white rice, can also use any cooked grain like spelt or farro. 
    Yellow or orange bell peppers also work. 
    Kalamata olives can be added. 

    Nutrition

    Calories: 199kcal | Carbohydrates: 29g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 202mg | Potassium: 337mg | Fiber: 6g | Sugar: 5g | Vitamin A: 830IU | Vitamin C: 32mg | Calcium: 49mg | Iron: 2mg

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    Reader Interactions

    Comments

    1. Alexandra says

      June 25, 2022 at 9:24 am

      Can you freeze it?

      Reply
      • Pam Greer says

        June 27, 2022 at 9:08 am

        I haven't, but I don't see why not! The veggies will become more mushy though.

        Reply
    2. Andrea Howe says

      February 06, 2022 at 8:52 pm

      5 stars
      Super easy and delicious and a perfect recipe that works for a light but filling meal or side dish. I will definitely be making it again. Thanks for sharing!

      Reply
    3. Linda says

      February 05, 2022 at 12:24 am

      5 stars
      What a beautiful salad! So colorful, fresh, and full of flavors.

      Reply
    4. Liz says

      February 04, 2022 at 12:34 pm

      5 stars
      I love the idea of a Mediterranean rice salad! The colors are so pretty! Saved this recipe to try! Thanks for the share!

      Reply
    5. Kiki says

      February 03, 2022 at 2:49 pm

      5 stars
      Hello Pam, made this twice since you posted it on Instagram and love it!

      Reply
      • Pam Greer says

        February 04, 2022 at 10:08 am

        So glad you like it!! We love it too!

        Reply

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    Pam Greer from Sidewalk Shoes

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