Mediterranean Rice Salad

Just 40,000 varieties.

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. 


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!

Leave a Comment