Mediterranean Rice Bowl (Printable)
A wholesome rice bowl with fresh Mediterranean vegetables, chickpeas, feta, and lemon-herb dressing.
# What You'll Need:
→ Grains
01 - 1 cup long-grain white or brown rice
02 - 2 cups water
03 - 1/2 teaspoon kosher salt
→ Vegetables & Legumes
04 - 1 cup cherry tomatoes, halved
05 - 1 English cucumber, diced
06 - 1 red bell pepper, chopped
07 - 1/2 small red onion, thinly sliced
08 - 1 cup canned chickpeas, drained and rinsed
09 - 1/4 cup Kalamata olives, pitted and halved
10 - 1/4 cup fresh flat-leaf parsley, chopped
→ Dairy
11 - 1/2 cup feta cheese, crumbled
→ Dressing
12 - 3 tablespoons extra virgin olive oil
13 - 2 tablespoons fresh lemon juice
14 - 1 clove garlic, minced
15 - 1 teaspoon dried oregano
16 - 1/2 teaspoon kosher salt
17 - 1/4 teaspoon freshly ground black pepper
# Directions:
01 - Rinse rice under cold running water until it runs clear. Combine rice, 2 cups water, and 1/2 teaspoon salt in a medium saucepan. Bring to a rolling boil over high heat, then reduce to low, cover tightly, and simmer for 15 to 18 minutes for white rice or 35 to 40 minutes for brown rice, until grains are tender and liquid is fully absorbed. Remove from heat, fluff with a fork, and let stand uncovered.
02 - In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, 1/2 teaspoon salt, and black pepper until emulsified. Set aside.
03 - Halve the cherry tomatoes, dice the English cucumber, chop the red bell pepper, thinly slice the red onion, and finely chop the fresh parsley.
04 - In a large mixing bowl, toss together the prepared tomatoes, cucumber, bell pepper, red onion, chickpeas, Kalamata olives, and parsley. Drizzle with half of the dressing and toss gently to coat evenly.
05 - Divide the cooked rice among four serving bowls. Spoon the dressed vegetable and chickpea mixture over each portion of rice. Crumble feta cheese generously over each bowl.
06 - Drizzle the remaining dressing over each assembled bowl. Serve immediately at room temperature, or refrigerate for 20 minutes for a chilled version.
# Expert Tips:
01 -
- It comes together with zero fuss and uses pantry staples you probably already have hiding in your cabinets.
- The lemon herb dressing pulls everything together so well that even people who claim they dislike salads will go back for seconds.
02 -
- Underseasoned rice is the most common mistake people make with grain bowls, so salt that cooking water generously before the rice even hits the pot.
- Letting the assembled bowls rest for ten minutes before eating actually improves the flavor because the dressing soaks into the rice and everything melds together.
03 -
- Toasting the dried oregano in a dry skillet for thirty seconds before adding it to the dressing releases oils that dramatically deepen the flavor.
- Room temperature ingredients taste better than ice cold ones in this bowl, so pull everything out of the refrigerator about twenty minutes before assembling.