Health & Wellness

Meatless Monday: Middle Eastern Rice Salad

If you make Meatless Monday meals, you know how easy it is to mix up your meatless menus. Thanks to all of the food variations you have to work with, from ingredients to global cuisines, it seems like Meatless Monday options are endless. Take your taste buds to the Mediterranean with this flavorful dish that uses fresh, healthy ingredients. Garbanzo beans are a wonderful source of fiber and offer a unique supply of antioxidants. Brown rice is a great source of both fiber and selenium.

Meatless Monday: Mediterranean Brown Rice Salad


  • 2 tablespoons olive oil
  • ¾ cup thinly sliced sweet onion
  • 1 (16 ounce) can garbanzo beans, drained and rinsed
  • ½ teaspoon ground cumin
  • Salt
  • Freshly ground black pepper
  • 3 cups cooked brown rice
  • ¼ cup chopped fresh parsley
  • ¼ cup chopped fresh mint
  • ¼ cup pitted, chopped dates


Heat olive oil in a large nonstick skillet that is set over medium-high heat. Add onion; cook and stir until onion begins to brown, about 5 minutes. Remove from heat. Add in garbanzo beans and cumin; stir. Season with salt and black pepper. In a bowl, mix together rice, garbanzo mixture, parsley, mint, and dates; stir well until combined. Serve warm or at room temperature.