Indulge in the vibrant flavors of Italy with this delectable brown rice salad, perfect for picnics, potlucks, summer gatherings, or as a satisfying side dish. The Mediterranean-inspired mix of fresh ingredients, including crisp vegetables and nutty brown rice, will transport your taste buds to the sun-kissed hills of Greece or Italy. In Italian, this delightful dish is known as Insalata di Riso.
Not only does this recipe reign supreme in terms of flavor, but it’s also a nutritional powerhouse, boasting an array of wholesome ingredients like brown rice, juicy tomatoes, tangy red onion, peppery arugula, refreshing cucumber, and a squeeze of fresh lemon juice. If you’re seeking more vegetable-driven delights, be sure to explore our collection of mouthwatering recipes featuring maple roasted rainbow carrots, roasted beet salad, or corn-based masterpieces.
Why You’ll Love an Italian Rice Salad Recipe
This Mediterranean brown rice salad boasts an impressive array of vitamins, minerals, and antioxidants from its fresh vegetable components, while the olive oil provides a rich source of healthy fats. What’s more, this recipe defies the notion that healthy has to be dull – it’s a flavorful and exciting culinary experience. The carefully curated ingredients draw inspiration from the Mediterranean region, particularly Italy and Greece, making it a love letter to Greek cuisine for those who adore its dishes. Moreover, this salad is remarkably versatile, serving as a suitable side dish for summer gatherings, a satisfying snack, or even the foundation of a main course when paired with your preferred protein. Its adaptability also lies in the ease with which you can modify the chopped ingredients to personalize the recipe and make it truly your own.
How to Make Mediterranean Brown Rice Salad
To bring this dish to life, start by preparing the individual components. Begin by cooking the rice according to the package instructions, then drain any excess water and allow it to cool to room temperature. Next, finely dice the vegetables for the chopped salad. Meanwhile, combine all the dressing ingredients in a single container. Finally, combine the cooked rice, prepared vegetables, and dressing, tossing gently to incorporate. Serve the salad at room temperature.
Substitutions and Variations
Summer side dishes are incredibly versatile, and this recipe is no exception. Feel free to mix things up by swapping out traditional white rice for a low-carb alternative like cauliflower rice or trying different types of cooked grains such as long grain, wild, or brown rice. The nutty flavor of whole grain brown rice is particularly well-suited to salad recipes. Don’t be afraid to get creative with your ingredients and add whatever’s lurking in the crisper drawer – think red bell peppers, hot red peppers, green onions, Kalamata olives, black olives, sun-dried tomatoes, cherry tomatoes, pine nuts, fresh basil, fresh parsley, black beans, cannellini beans, artichoke hearts, or green bell pepper. Sunflower seeds and quartered hard-boiled eggs are also great additions in the Italian tradition.
How to Store It
When it comes to meal prep, this Mediterranean rice salad is a great option as long as you store its components – rice, vegetables, and dressing – separately. Then, assemble just before serving to maintain freshness. Keep all components refrigerated and consume within two days. If you do have leftovers, they’ll keep well in an airtight container for a few more days, but note that if you’ve already added the dressing, the herbs and arugula may start to get soggy. As for freezing, it’s best to freeze any extra rice you may have, but unfortunately, the rest of the salad isn’t suitable for long-term storage in this manner.
Summer Rice Salad FAQs
When it comes to serving a salad, one of the most common questions is whether it’s better served warm or cold. The truth is that either way works well, and you can even get creative by pairing your salad with hot sliced steak or chicken on the side. However, when it comes to storing this deliciousness at room temperature, there are some important guidelines to keep in mind. In general, it’s best not to leave a salad out for more than two hours before refrigerating it again to prevent bacterial growth and maintain food safety.
Italian Rice Salad Recipe
Italian Rice Salad
This delectable Italian rice salad is an ideal choice for various occasions, including picnics, potlucks, summer barbecues, or as a quick and easy side dish for a casual lunch or dinner. With its vibrant flavors and textures, it’s sure to be a hit with family and friends alike. The best part? It can be prepared in just 10 minutes, making it an excellent option for busy days when you need a delicious meal without sacrificing too much time.
Instructions
As you cook the brown rice according to package instructions, don’t forget to drain off any excess water once it’s done. Allow the cooked rice to cool completely before moving on to the next steps. While the rice is cooling, take some time to prep your salad ingredients. Finely chop the cucumber, tomatoes, and red onion into bite-sized pieces, and crumble the feta cheese into smaller fragments. In a separate bowl, whisk together the dressing ingredients using either a fork or small whisk until well combined. Once everything is prepared, simply toss the cooled rice with the chopped vegetables, crumbled feta, and dressing. You can serve your Mediterranean salad at room temperature or give it an extra hour to chill in the refrigerator if you prefer it cold.