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Mediterranean Rice Salad

Just 40,000 varieties.

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Of rice.  Did you know that?  Me neither.  It seems like it would fall foot with the same concept as the Italians and their pasta.  Change the shape point-zero-eighths of a hair and it needs a new name- oh wait, we added an extra rib in the texture of that tube- we shall call it…

Although it is quite intriguing that there are that many varieties- I’m good with the two varieties that I know. 


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I know some others, like Arborio (the rissoto rice), Basmati and Jasmine (for Thai or Asian inspiration).. and how can I forget the Instant variety.  For serious- it’s awesome- even if those little microwave-for-90-seconds bag are a tad too expensive for my weekly trip to the grocery, they are a great supplement when I need something quick for lunch.  Shredded rotisserie chicken breast, frozen veggie steamers, and some quicky 90 second rice. Hello, quick, easy, not to mention healthy, lunch.  

I don’t always seek out the instant variety, though.  Even on a weeknight I’ll pull out the regular rice.  This dish was excellent with our pan-sauteed tilapia entree (a little EVOO, fresh orange juice and it’s zest, fresh ginger, and a dash of hot sauce) and even better after it sat overnight packed in my lunch box along side some rotisserie chicken breast for noon-time eats the next day. 

Mediterranean Rice Salad


1 1/2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

1 tablespoon red wine vinegar

1 teaspoon chopped fresh oregano

1 small garlic clove, minced


1/2 cup uncooked medium-grain rice

1 (14.5-ounce) can small artichoke hearts, drained and cut into quarters

1/4 teaspoon salt

1/4 teaspoon black pepper

3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/4 cup finely chopped red onion

1/4 cup diced roasted red bell peppers

1 1/2 tablespoons chopped fresh flat-leaf parsley
1/2 cup reduced-fat Feta cheese, crumbled
Combine first 5 ingredients in a small bowl, stirring well with a whisk. Set aside.
Cook rice according to package directions, omitting salt and fat.  Transfer rice to a large bowl; stir in salt and black pepper. Add dressing, artichokes, chickpeas, and remaining ingredients to rice mixture; stir well.
Serve warm or at room temperature.
Nutrition Information
Serves 6 (about 2/3 cup rice salad, each)
Calories: 176
Fat: 5.2 g
Carbohydrate: 27.1 g
Fiber: 4.9 g
Protein: 6.8 g


  1. SkinnyMommy says:

    Totally looks like something I would make–yum!

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