Mediterranean Rice Salad with Vegetables

Name: Mediterranean Rice Salad with Vegetables
Prep time: 20 min
Cook time: 23 min
Total time: 43 min
Ingredients: 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; 0.5 lemon, zested; 3 zucchini, peeled and grated; 2 carrots, peeled and grated; 0.5 yellow bell pepper, cut into cubes; 0.5 red bell pepper, cut into cubes; 1 lemon, juiced; salt to taste

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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.

Recipe by lacucinadinadia

Updated on August 22, 2022

Prep Time:

20 mins

Cook Time:

23 mins

Total Time:

43 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

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

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.
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:

It is easy to make your own homemade herb salt in a blender or food processor. 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
Vitamin C 119mg	596%
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.