Recipe description
July 13, 2026
Mediterranean brown rice bowl
A fiber-rich Mediterranean brown rice bowl for gentle digestion.
Mediterranean
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and a colorful mix of vegetables.
- Includes polyphenol-rich olive oil and herbs for flavor and gut-friendly compounds.
- Balanced with whole grains, vegetables, and feta for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Oil, olive
2
tablespoon
Tomato, cherry
1
cup
Cucumber
1
piece
Red onion
0.5
piece
Bell Pepper
1
piece
Olive
0.25
cup
Cheese, fetta
50
gram
Parsley
2
tablespoon
Lemon juice
1
tablespoon
Garlic
1
clove
Oregano
0.5
teaspoon
Instructions
1
Cook brown rice according to package instructions. Set aside to cool slightly.
2
While rice is cooking, chop cherry tomatoes in half, dice cucumber, thinly slice red onion, and chop bell pepper into bite-sized pieces.
3
In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to make the dressing.
4
In a large mixing bowl, combine cooked brown rice with chopped vegetables and kalamata olives.
5
Pour the dressing over the rice mixture and toss gently to combine.
6
Crumble feta cheese over the top and garnish with fresh parsley.
7
Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
More Recipes For Your Gut
Nutrition
585 kcal
Calories
14 g
Protein
57 g
Carbohydrates
8 g
Fiber
7 g
Sugar
22 g
Fat
7 g
Saturated fat
1.0 g
Salt
FAQ
What are the main components of this Mediterranean brown rice bowl?
Brown rice, chopped vegetables (cherry tomatoes, cucumber, red onion, bell pepper), Kalamata olives, feta, and a dressing of olive oil, lemon juice, garlic, oregano, and parsley.
How many servings does this recipe make?
2 servings.
Can I prepare it ahead or store leftovers?
Yes—store in an airtight container in the fridge for 2–3 days. Flavors meld after about 30 minutes of chilling.
Is this recipe vegetarian or vegan-friendly?
It's vegetarian as written (it includes feta). For vegan, omit the feta or use a plant-based feta.
Is this gluten-free?
Yes, as long as you use gluten-free ingredients; it contains no gluten naturally.
Can I customize or swap ingredients?
Yes—swap vegetables, skip olives or cheese, or add your favorites. Keep the dressing base.
What makes this meal fiber-rich?
Brown rice plus a variety of vegetables provide fiber that supports digestion and gut health.
How should I store leftovers and reheat them?
Store in the fridge in an airtight container. Reheat gently or serve cold; flavors improve after a brief rest.
How should I dress and serve it for best flavor?
Toss with the dressing, crumble feta on top, and garnish with parsley; serve immediately or after 30 minutes to let flavors meld.
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