Mediterranean Rice Salad

Mediterranean Rice Salad is a vibrant, cold dish that typically combines fluffy rice with a colorful mix of fresh vegetables, herbs, and a tangy lemon or vinegar-based dressing. Common ingredients include diced cucumbers, tomatoes, red onion, bell peppers, olives, feta cheese, and fresh parsley or mint. This refreshing salad is a staple across the Mediterranean region, from Greece to Turkey and the Levant.

🍽️ Nutrition at a glance

It is generally a balanced dish, offering a good mix of complex carbohydrates from the rice, healthy fats from olive oil and olives, and some protein from the feta cheese and legumes if added. Key nutrients include fiber, vitamins A and C, and antioxidants, with a typical serving ranging from 300 to 450 calories depending on portion size and dressing.

Nutrition breakdown

Calories	350 kcal
Protein	7 g
Carbs	50 g
Fat	14 g
Fiber	4 g
Sugar	5 g
Sodium	480 mg
Potassium	320 mg
Magnesium	55 mg
Iron	2.5 mg
Folate	120 mcg
Vitamin C	15 mg
Vitamin A	450 IU
Calcium	60 mg
Phosphorus	130 mg

Per 1 cup (220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a versatile dish often served at picnics, barbecues, and as a side, reflecting the Mediterranean emphasis on fresh, seasonal produce and communal eating. Nutritionally, it's unique for combining whole grains and vegetables in a way that promotes satiety and provides a wide array of phytonutrients.