Mediterranean Pilaf Salad

Elevate your mealtime with this vibrant and refreshing Mediterranean Pilaf Salad, a hearty yet light dish perfect for lunch or dinner. Featuring fluffy long-grain rice simmered in aromatic vegetable broth, this salad is loaded with crisp cucumbers, sweet cherry tomatoes, briny kalamata olives, and creamy crumbled feta cheese. Enhanced with a zesty lemon-oregano dressing and garnished with fresh parsley, every bite bursts with Mediterranean-inspired flavors. Perfect as a standalone meal or a side dish, this recipe comes together in just 35 minutes, making it a quick and healthy choice for busy weekdays or relaxed weekend gatherings.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup long-grain rice
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 0.5 cup yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 1 cup cucumber (diced)
• 1 cup cherry tomatoes (halved)
• 0.5 cup kalamata olives (pitted and sliced)
• 0.5 cup feta cheese (crumbled)
• 3 tablespoons lemon juice
• 1 teaspoon dried oregano
• 2 tablespoons parsley (chopped, fresh)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the chopped onion and saute for 3–4 minutes until softened.

Step 2

Stir in the garlic and cook for 1 minute until fragrant.

Step 3

Add the rice to the pan, stir to coat with the oil, and toast for 1–2 minutes.

Step 4

Pour in the vegetable broth, bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the rice is tender and the liquid is absorbed.

Step 5

Once the rice is cooked, remove it from the heat and let it cool to room temperature.

Step 6

In a large mixing bowl, combine the diced cucumber, cherry tomatoes, sliced olives, and crumbled feta cheese.

Step 7

In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, dried oregano, salt, and black pepper.

Step 8

Gently stir the cooked and cooled rice into the vegetable mixture in the large mixing bowl.

Step 9

Drizzle the lemon and olive oil dressing over the salad and toss to coat everything evenly.

Step 10

Sprinkle the fresh parsley on top for garnish.

Step 11

Serve immediately, or refrigerate for 1–2 hours for the flavors to meld before serving.

Nutrition Facts

Serving size	1459.2 grams (1459.2g)

Amount per serving	% Daily Value*
Calories	1386

Total Fat 81.00g	104%
Saturated Fat 25.70g	129%
Polyunsaturated Fat 4.10g
Cholesterol 107mg	36%
Sodium 4580mg	199%
Total Carbohydrate 125.60g	46%
Dietary Fiber 15.50g	55%
Total Sugars 21.70g
Protein 38.00g	76%

Vitamin D 0IU	0%
Calcium 873mg	67%
Iron 11mg	58%
Potassium 2009mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.7%

Protein: 11.0%

Carbs: 36.3%