Mediterranean Brown Rice & Chickpea Salad with Feta
This Mediterranean brown rice and chickpea salad is fresh, hearty, and packed with simple ingredients that come together beautifully. Nutty brown rice, protein-rich chickpeas, crisp vegetables, and creamy feta are tossed in a bright lemon herb dressing for a meal that’s both satisfying and refreshing.
It’s perfect for meal prep, lunches, picnics, or a light dinner.
Prep Time & Servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Salad
3 cups cooked brown rice, cooled
1 can (15 oz) chickpeas, drained and rinsed
1 cucumber, diced
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
For the Lemon Dressing
3 tablespoons olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
1 garlic clove, minced
½ teaspoon dried oregano
Salt and black pepper, to taste
Optional Add-Ins
Kalamata olives
Avocado
Roasted red peppers
Sun-dried tomatoes
Grilled chicken
Instructions
1. Prepare the Salad
In a large bowl, combine:
brown rice
chickpeas
cucumber
tomatoes
red onion
parsley
mint
Gently toss everything together.
2. Make the Dressing
In a small bowl, whisk together:
olive oil
lemon juice
Dijon mustard
garlic
oregano
salt
pepper
The dressing should taste bright, fresh, and slightly tangy.
3. Assemble
Pour the dressing over the salad and toss until everything is evenly coated.
Fold in the feta cheese gently so it doesn’t break apart too much.
4. Serve
Serve immediately or chill for 30 minutes to let the flavors develop.
Enjoy on its own or alongside grilled chicken, fish, or roasted vegetables.
Helpful Tips
Cook the brown rice ahead of time to make this recipe even quicker.
Fresh mint adds a wonderful Mediterranean flavor.
Letting the salad chill for a bit makes it taste even better.
Add avocado just before serving to keep it fresh.
Nutritional Information
Calories: 410
Protein: 13g
Carbohydrates: 52g
Fiber: 9g
Fat: 17g
Saturated Fat: 4g
Sodium: 390mg