This Mediterranean-style Italian rice salad is a simple yet flavour-packed dish made with wholesome, nutty brown rice, sun-dried tomatoes, Kalamata olives, fresh herbs, and a bright lemon dressing.
It’s the kind of rice salad that feels like sunshine on your plate: wholesome, nourishing, and bursting with Mediterranean flavour. The best part? Once the rice is cooked, it comes together in minutes. It also keeps beautifully, making it perfect for meal prep lunches or as a make-ahead side for your next dinner gathering. Naturally vegetarian (and vegan!), endlessly adaptable, and ready in under an hour, this is the kind of everyday recipe you’ll want to make again and again.
Ingredients for my Mediterranean-Style Brown Rice Salad
This delicious Italian rice salad is all about simple, high quality ingredients that celebrate the flavours of the region. Here’s what goes into it:
- Brown rice – short-grain brown rice gives the salad a lovely chewy texture and nutty taste.
- Toasted almonds – for crunch and richness; swap for pine nuts if you prefer.
- Sun-dried tomatoes – ideally the fresh, marinated ones found in the chilled section of your supermarket or at your local delicatessen rather than the jarred versions.
- Kalamata olives – briny, bold, and perfectly balanced by the sweet tomatoes.
- Red onion – for a little sharpness; finely chopped shallot is a great substitute.
- Fresh herbs – basil and parsley add vibrancy and freshness.
- Lemon dressing – made with fresh lemon juice, olive oil, garlic, and a touch of Dijon mustard for a subtle tangy finish.
How to Make My Italian Rice Salad – It’s That Easy!
Making this Mediterranean rice salad is wonderfully simple. Once the rice is cooked, everything else comes together in minutes. Just a little chopping, a quick whisk of the dressing, and you’re ready to toss!
- Start by cooking the brown rice until tender with just the right chew. While it cools slightly, toast the almonds until golden and fragrant. We want that extra nuttiness that adds incredible depth.
- Whisk together the lemon juice, olive oil, garlic, and Dijon mustard to make a bright, tangy dressing. Then in a large bowl, combine the rice, almonds, sun-dried tomatoes, olives, red onion, basil, and parsley.
- Pour over the dressing and toss gently until everything is well coated. Season to taste with sea salt and black pepper, and serve warm, at room temperature, or chilled. Add shredded chicken (or chickpeas) if you’d like to make it a little heartier.
And that’s it! A deliciously wholesome wholegrain salad that’s as easy to make as it is to love.
You’ll find the exact quantities in the printable recipe card below.
Why You’ll Love This Italian Brown Rice Salad
You can find all the ingredients for this Italian rice salad at your local supermarket year-round, making it a delicious go-to no matter the season. It’s simple, vibrant, and full of the fresh Mediterranean flavours we never tire of.
- Bursting with flavour – every bite is bright, tangy, and filled with sunny Mediterranean goodness.
- Wholesome and satisfying – made with real, nutrient-rich ingredients that nourish and energise.
- Perfect for meal prep – keeps beautifully in the fridge for a few days and tastes even better as the flavours mingle.
- Naturally vegetarian (plus naturally vegan and gluten-free) – simple, feel-good ingredients that everyone at the table can enjoy.
- Endlessly versatile – add chickpeas, grilled vegetables, or a crumble of feta to make it your own.
If you love this rice salad recipe, you’ll also enjoy exploring a few more of my favourite hearty grain salads. Each one wholesome, flavour-packed, and perfect for easy lunches or vibrant sides:
- This Butternut Squash Salad combines roasted squash with a whole grain rice blend for the ultimate autumn-inspired bowl.
- Try the Grünkern Salad with Apple and Parmesan — earthy, nutty, and full of flavour and texture.
- The Farro Salad with Roasted Vegetables is a beautiful mix of sweet, caramelised vegetables and chewy farro.
- For something heartier, the Spelt Salad with Chicken, Sun-Dried Tomatoes and Almonds is packed with flavour and protein.
- Or explore the Red Camargue Wild Rice Salad —a hearty, colourful mix of red and wild rice with beluga lentils, roasted sweet potatoes, pomegranate, and almonds.
Each of these salads celebrates whole grains in their own unique way, are nourishing, full of flavour, and perfect for every season.
Italian Rice Salad with Olives & Sun-Dried Tomatoes
Easy Italian Rice Salad with sun-dried tomatoes, olives, and a zesty lemon dressing. Healthy, vegetarian, and perfect for meal prep or sides.
Ingredients
For the rice salad:
- 1 1/2 cups short-grain brown rice (300 g)
- 1/3 cup slivered almonds, lightly toasted (45 g)
- 1/2 cup sun-dried tomatoes in oil, chopped coarsely (70 g)
- 1/2 cup pitted Kalamata olives, chopped coarsely (70 g)
- 1 small red onion, finely chopped
- 1/2 cup loosely packed fresh basil leaves (about 2 handfuls), thinly sliced
- 1 small bunch fresh flat-leaf parsley, coarsely chopped
For the lemon dressing:
- 3 tablespoons freshly squeezed lemon juice (about 1 lemon)
- 4 tablespoons extra virgin olive oil
- 1 garlic clove, minced
- ½ teaspoon Dijon mustard
- sea salt, to taste
Method
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Cook the rice: Place the rice and double the amount of water in a medium saucepan. Bring to a boil, then reduce the heat and simmer gently for 35-40 minutes (according to package instructions), or until the rice is tender and the water has been absorbed. Remove from the heat, fluff with a fork, and set aside to cool slightly.
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Prepare the dressing: In a small bowl, mix together the lemon juice, olive oil, garlic, and Dijon mustard until well combined. Season with a pinch of salt.
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Assemble the salad: In a large bowl, combine the cooked rice with the toasted almonds, sun-dried tomatoes, olives, red onion, basil and parsley. Pour over the lemon dressing and toss gently to combine.
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Serve warm or at room temperature. Enjoy!
Notes
- This brown rice salad is just as delicious served warm as it is at room temperature. If you’re planning to serve it later, feel free to cook the rice in advance and let it cool completely before assembling the salad.
- For an extra boost of protein, toss in some shredded rotisserie chicken or a drained can of chickpeas.
- Crumbled feta adds a creamy, salty note that pairs beautifully with the nutty rice.
- Want to pack in more colour and texture? Try roasted zucchini, sweet red peppers, or juicy cherry tomatoes. And for a fresh, nutritious finish, add a handful of baby arugula leaves or tender spinach leaves.
For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist on Spotify.
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