Mediterranean Rice Salad with Vegetables

3.5
(2)
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This colorful Mediterranean rice salad is a great summertime dish. I used fresh zucchini, carrots, and bell peppers, but you can add any vegetable you like. Replace rice with couscous, farro, or barley, if you prefer.

Submitted by lacucinadinadia
Updated on November 17, 2024
Prep Time:
20 mins
Cook Time:
23 mins
Total Time:
43 mins
Servings:
4
Yield:
4 servings
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Ingredients

Original recipe (1X) yields 4 servings

  • 4 cups water

  • 2 cups uncooked white rice

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 teaspoon herb salt

  • 1 tablespoon chopped capers

  • 1 sprig fresh parsley, chopped

  • ½ lemon, zested

  • 3 zucchini, peeled and grated

  • 2 carrots, peeled and grated

  • ½ yellow bell pepper, cut into cubes

  • ½ red bell pepper, cut into cubes

  • 1 lemon, juiced

  • salt to taste

Directions

  1. Bring water and rice to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender and liquid has been absorbed, 18 to 20 minutes. Remove from heat and pour enough cold water on top of the cooked rice to cover it. Stir to cool. Drain well; transfer rice into a bowl. Stir in 1 tablespoon olive oil and season with herb salt.

  2. Mix capers, parsley, and lemon zest in a small bowl; add to rice. Mix in zucchini, carrots, yellow bell pepper, and red bell pepper. Season with remaining 1 tablespoon olive oil, lemon juice, and salt.

Cook’s Note

Making homemade herb salt in a blender or food processor is easy. Grind 1 pinch coarse sea salt with 3 to 4 leaves of fresh herbs, such as basil, sage, mint, thyme, or rosemary.

Nutrition Facts (per serving)

455 Calories
8g Fat
88g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 455
% Daily Value *
Total Fat 8g 10%
Saturated Fat 1g 6%
Sodium 385mg 17%
Total Carbohydrate 88g 32%
Dietary Fiber 6g 21%
Total Sugars 5g
Protein 10g 19%
Vitamin C 119mg 132%
Calcium 101mg 8%
Iron 6mg 31%
Potassium 757mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.