Mediterranean Rice Salad Jars | Easy Healthy Meal Prep Recipe

feta cheese

🥗Healthier: tofu feta

💰Cheaper: cottage cheese

Tofu feta is lower in calories and dairy-free.

kalamata olives

🥗Healthier: green olives

💰Cheaper: black olives

Green olives are lower in sodium and black olives are more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and canola oil is often cheaper.

red onion

🥗Healthier: green onion

💰Cheaper: yellow onion

Green onion adds freshness and yellow onion is more budget-friendly.

Start with 2 cups of cooked and cooled long grain par-boiled white rice as the base.

Layer the rice in a salad jar.

Add diced cucumber, chopped peppers, cherry tomatoes, sliced green olives, and finely diced red onion on top of the rice.

Repeat layering with another layer of rice and then more vegetables.

For the dressing, combine 3 tablespoons of sunflower oil, 1 teaspoon of lemon juice, and 1 teaspoon of mixed herbs in a bowl.

Add salt and pepper to taste to the dressing and mix well.

Pour the dressing over the salad jars and mix gently.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens