Boost your health with a nutrient-rich Mediterranean Brown Rice Salad. Packed with protein, fiber, and vibrant flavors, this dish is perfect for supporting overall well-being and managing weight. The combination of Brown rice, roasted vegetables, and a tangy lemon dressing makes it a delicious and satisfying option for any meal.
Ingredients:
- 1 cup brown rice, rinsed
- 2 cups water or vegetable broth
- 1 zucchini, diced
- 1 red bell pepper, diced
- 1 red onion, sliced
- 1 cup cherry tomatoes, halved
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup kalamata olives, pitted and sliced
- 1/4 cup crumbled feta cheese (optional)
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and black pepper, to taste
For the Lemon Dressing:
- 1/4 cup olive oil
- Juice of 1 lemon
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- Salt and black pepper, to taste
Instructions:
- Cook the Brown Rice:
In a medium saucepan, bring water or vegetable broth to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the brown rice is cooked and the liquid is absorbed. Fluff with a fork and let cool.
- Roast the Vegetables:
Preheat your oven to 400°F (200°C). Toss the diced zucchini, bell pepper, and sliced onion with 2 tablespoons of olive oil, dried oregano, salt, and black pepper. Spread the vegetables on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.
- Prepare the Lemon Dressing:
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, salt, and black pepper until well combined.
- Assemble the Salad:
In a large mixing bowl, combine the cooked brown rice, roasted vegetables, cherry tomatoes, chickpeas, and kalamata olives. Drizzle with the lemon dressing and toss to coat.
- Serve:
Transfer the salad to a serving dish, sprinkle with crumbled feta cheese if desired, and enjoy!
Nutrition Facts (approximate values per serving):
- Calories: 350 Kcal
- Protein: 12g
- Carbohydrates: 45g (Sugar: 8g)
- Fiber: 10g
- Fat: 15g (Saturated: 3g, Unsaturated: 12g)
