Mediterranean Rice Salad

Ingredients

  • 2 1/4 cup water
  • 1 cup dry white or brown rice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup fresh lemon juice
  • 2 teaspoon maple syrup or honey
  • 1/4 cup extra virgin olive oil
  • 2/3 cup chopped fresh herbs( basil, mint and/or parsley
  • 2/3 cup thinly sliced green onion(green part only if low fodmap)
  • 1/2 cup feta cheese, crumbled(about 2 oz.)
  • 2 cups cherry tomatoes, halved
  • 1/3 cup walnuts, toasted and chopped
  • 1/2 English cucumber, diced

Preparation

  1. In a medium saucepan, bring water to a boil over high heat. Stir in rice, reduce the heat, cover and simmer until rice is tender and water is absorbed, 15-20 minutes for white rice, 30-35 minutes for brown rice. Remove from the heat and allow the rice to steam for 10 minutes with the lid on. Remove the lid and allow the rice to cool until room temperature.
  2. In a medium mixing bowl, add lemon juice, honey, salt and pepper and whisk. In a steady stream, slowly add the olive oil and whisk well.
  3. Add the cooled rice, cherry tomatoes, cucumber, walnuts, green onion, herbs and feta. Mix until combined. Serve promptly or keeps well in refrigerator, covered, for a week.

Categories

  • Lunch
  • Salad
  • Side Dish
  • Grain
  • Vegetable
  • Gluten Free
  • Quick and Easy
  • Vegetarian
  • GI
  • MHealthy

Nutrition Information

Serving Size
3/4 cup
Serves
6
Calories
315.00
Total Fat (g)
19.80
Saturated Fat (g)
4.60
Sodium (mg)
436.00
Total Carbohydrates (g)
31.60
Dietary Fiber (g)
2.70
Protein (g)
7.20