Mediterranean Rice Bowl (Printable)
Colorful rice bowl with fresh Mediterranean vegetables, chickpeas, feta cheese, and a lemon-herb dressing.
# What You'll Need:
→ Grains
01 - 1 cup long-grain white rice or brown rice
02 - 2 cups water
03 - 1/2 teaspoon 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 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 salt
17 - 1/4 teaspoon black pepper
# How to Make It:
01 - Rinse rice under cold water until it runs clear. Combine rice, 2 cups water, and 1/2 teaspoon salt in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 to 18 minutes for white rice or 35 to 40 minutes for brown rice, until tender and liquid is fully absorbed. Fluff with a fork and set aside.
02 - In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, 1/2 teaspoon salt, and black pepper until well combined. Set aside.
03 - Halve the cherry tomatoes, dice the cucumber, chop the red bell pepper, thinly slice the red onion, and chop the fresh parsley.
04 - In a large mixing bowl, combine the prepared tomatoes, cucumber, bell pepper, red onion, drained chickpeas, Kalamata olives, and parsley. Drizzle with half of the dressing and toss gently to coat evenly.
05 - Divide the cooked rice evenly among four serving bowls. Top each with the vegetable and chickpea mixture, then sprinkle crumbled feta cheese over each portion.
06 - Drizzle the remaining dressing over each bowl. Serve immediately at room temperature, or refrigerate for 20 to 30 minutes for a chilled version.
# Expert Suggestions:
01 -
- This is the kind of meal that makes you feel virtuous without sacrificing a single ounce of flavor.
- It comes together in under an hour and actually tastes better the next day, which makes it perfect for weekday lunches.
02 -
- Do not rush the rice rinsing step, excess starch turns the bowl gummy and clumpy instead of light and separated.
- Making the dressing at least 30 minutes before assembling lets the dried oregano rehydrate and the garlic mellow into the oil, which transforms the flavor completely.
03 -
- Let the cooked rice cool completely before assembling, warm rice wilts the vegetables and melts the feta into an unappetizing mess.
- Massaging the diced onion with a pinch of salt for two minutes before adding it to the bowl softens its bite and seasons it from within, a small step with a huge payoff.