Healthy Eating Occasions

Vibrant Mediterranean Rice and Veggie Delight

A Flavorful and Nutritious Mediterranean-Inspired Rice Salad

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Vibrant Mediterranean Rice and Veggie Delight

Difficulty:BeginnerPrep time: 20 minutesCook time: 23 minutesRest time: minutesTotal time:1 hour 50 minutesServings:4 servingsCalories:455 kcal Best Season:Summer


This vibrant Mediterranean rice and veggie delight combines a medley of fresh vegetables, hearty rice, and a tangy dressing to create a refreshing and nutritious dish perfect for any occasion.



  1. In a saucepan, bring water and rice to a boil. Lower the heat to medium-low, cover, and let it simmer until the rice is tender and the liquid has been fully absorbed, about 18 to 20 minutes. Take the saucepan off the heat and pour enough cold water over the cooked rice to cover it. Stir the rice to cool it down, then drain thoroughly. Transfer the rice to a bowl, stir in 1 tablespoon of olive oil, and season with herb salt.
  2. In a small bowl, combine the capers, parsley, and lemon zest, then add this mixture to the rice. Mix in the zucchini, carrots, yellow bell pepper, and red bell pepper. Season the salad with the remaining 1 tablespoon of olive oil, lemon juice, and salt.


  • – For added protein, consider adding grilled chicken or chickpeas.
    – This salad can be made ahead and stored in the refrigerator for up to 3 days.
    – Adjust the seasoning to your taste preferences.
Keywords:Mediterranean, Rice Salad, Vegetables, Healthy, Easy

Can I use brown rice instead of white rice?

Yes, you can substitute brown rice for white rice. Just be sure to adjust the cooking time according to the package instructions for brown rice.

What other vegetables can I add to this salad?

Feel free to add any of your favorite vegetables such as zucchini, bell peppers of different colors, or even artichoke hearts.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free as it uses rice and fresh vegetables.

Can I use a different type of cheese?

Absolutely! You can use any cheese you prefer, such as goat cheese or mozzarella.

How long can I store leftovers?

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

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