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    Home » Recipes » Salads

    Healthy Mediterranean brown rice salad (vegan)

    Modified: Apr 16, 2020 · Published: Jan 20, 2019 by Makos

    Jump to Recipe Print Recipe

    This Mediterranean brown rice salad is ideal either as a healthy side or a light lunch. The tahini dressing (from sesame seeds) adds more health benefits.

    Healthy brown rice salad with lemon – tahini dressing

    Are you searching for an easy and healthy dish to help you get through the week? This brown rice salad with lemon – tahini dressing can be a tasty side or a light lunch that will keep you saturated until dinner.

    I like to make a large batch, enough for 2-3 days (I just keep it refrigerated all the time) and combine it with fish, chicken, lentils, or tofu (for when I want a vegan meal) just to add some extra protein and to make it more satiating.

    Healthy brown rice salad with lemon – tahini dressing 5

    Vegetables are generally considered to have a detoxifying effect on our body, mostly due to their alkaline character.

    Also, the brown rice in this salad has more fiber and nutrients than regular rice, the cucumber has a mild diuretic action and helps to soothe constipation, the parsley, the lemon juice, and the peppers are all foods rich in vitamin C, antioxidants and other phytonutrients, while tahini provides healthy fats, amino acids, and some plant-based protein.

    Some more healthy, plant-based recipes I think you’re going to love is this hearty, one-pot  Greek brown lentils (Fakes) and this mayo-less potato and avocado salad

    Healthy brown rice salad with lemon – tahini dressing 2

    Can I use something else instead of brown rice?

    Of course! Buckwheat and quinoa are great (and gluten-free) options for this salad. Regular, white rice or basmati will also work, though the fiber content will be less. Also, barley and bulgur or pearl wheat will also work, though they may take longer to cook.

    Healthy brown rice salad with lemon – tahini dressing 4

    Some notes/tips:

    • This recipe uses parboiled brown rice since it’s easy and quick to prepare.
    • Add some ground turmeric to the lemon – tahini dressing for more health benefits and a nice color.
    • Ground cumin can lose its power when stored for a long time. If your cumin is not very fresh you may have to increase the quantity.
    • You can peel the cucumber or use it with the flesh
    Healthy brown rice salad with lemon – tahini dressing 3

    You may like these similar recipes:

    Mediterranean skillet gnocchi with white beans & spinach

    Tuscan Style White Beans

    Lebanese Rice and Lentil Pilaf (Mujadara) - Vegan

    And a light dessert: Low fat yogurt panna cotta

    Share this post if you liked it (share buttons at the top!) and don’t forget to subscribe for new recipes or follow me on Instagram,   Pinterest,   Facebook

    📖 Recipe

    Healthy brown rice salad with lemon – tahini dressing feat

    Healthy Mediterranean brown rice salad (vegan)

    Makos
    A Mediterranean brown rice salad ideal as a healthy side or a light lunch. The tahini dressing (from sesame seeds) adds more health benefits.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 10 minutes mins
    Total Time 20 minutes mins
    Course Lunch, Salad, Side
    Cuisine Mediterranean
    Servings 8 servings
    Calories 247 kcal

    Ingredients
     

    For the salad:

    • 1.5 cups (250 g) parboiled brown rice
    • 2 persian cucumbers (or 1 English cucumber, chopped)
    • 2 green onions (chopped)
    • 1 cup fresh parsley (chopped)
    • 1 red bell pepper (chopped)
    • 1 green bell pepper (chopped)
    • ½ cup (80 g) pitted and sliced olives

    For the lemon – tahini dressing:

    • ⅓ cup (80 g) tahini
    • 2 tablespoons (26 g) olive oil (extra virgin)
    • 4 tablespoons (60 g) lemon juice (freshly squeezed )
    • 3 tablespoons (45 g) water (you may need more)
    • 0.5 teaspoon fine salt
    • 0.5 teaspoon black pepper (freshly ground)
    • 1 teaspoon dried garlic powder (or 1 minced garlic clove, optional)
    • 1 teaspoon ground cumin

    Instructions
     

    • Cook the brown rice according to the directions of the packadging.
    • Make the salad:
      Transfer the cooked rice and the rest of the salad ingredients to a large salad bowl and toss to combine.
    • Make the dressing:
      Transfer the tahini, the olive oil, 3 tablespoons of the lemon juice, and 1 tablespoon of the water to a small bowl or jar and mix with a spoon until creamy. Add the salt, the pepper, the garlic and the cumin. Taste and add more lemon juice or salt according to your taste. Add more water until you get a thinner, pourable consistency.
    • Pour the dressing over the rice salad and serve.

    Notes

    This recipe makes 8 servings as a side or 4 servings as a meal.
    You can use lime juice instead of lemon juice, but you may need more to achieve the same level of tanginess.
    Add a chopped tomato for a juicier salad.
    You can replace the olives with capers.
    Instead of green onions you can also use a finely chopped red onion or sweet onion.
    Ground cumin can lose its power when stored for a long time. If your cumin is not very fresh you may have to increase the quantity.

    Nutrition

    Calories: 247kcalCarbohydrates: 33gProtein: 5gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 289mgPotassium: 287mgFiber: 3gSugar: 2gVitamin A: 1241IUVitamin C: 45mgCalcium: 51mgIron: 2mg
    Tried this recipe?Let us know how it was!

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    Comments

      5 from 2 votes

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    1. Akhila@Pepper Delight says

      February 01, 2019 at 6:12 am

      5 stars
      This sounds like my kinda dish, you know right, how much I love rice recipes ? And that creamy tahini sauce is everything!!!

      Reply
      • Makos says

        February 09, 2019 at 9:07 am

        Yes, I know, haha!

        Reply
    2. Robert @ rarewolfe says

      February 08, 2019 at 11:24 am

      5 stars
      Looks absolutely amazing. Going to try this recipe for lunch.

      Reply
      • Makos says

        February 09, 2019 at 9:12 am

        Thanks Robert! Hope you like it!!! 🙂

        Reply
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