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Brown Rice Tabbouleh

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Brown Rice Tabbouleh
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Brown Rice Tabbouleh
En Español

Fivestar Rating
(57 votes)
Recipe Total Cost
  • Makes: 6 Servings
  • Prep Time: 30 minutes

Try this refreshing Mediterranean inspired dish with tomatoes and cucumbers and seasoned with mint and parsley. Ready in less than 30 minutes or make the night before for a bolder taste. 

Ingredients

  • 3 cups cooked brown rice
  • 3/4 cup chopped cucumber
  • 3/4 cup chopped tomato
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint leaves
  • 1/4 cup sliced green onions
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions

1. Combine rice, cucumber, tomato, parsley, mint, green onions, olive oil, lemon juice, salt and pepper in large bowl.
2. Toss well and chill.
 

Notes

- Use leftover brown rice from a meal cooked earlier in the week. Or, make a big batch on the weekend to use in this dish and for other easy weeknight meals.
- For best taste, refrigerate for at least 1 hour to allow flavors to blend.
- Serve over fish or lean meats, with hummus and pita, or as a stuffing inside fresh tomatoes.
- Materials: Large bowl, Measuring cups, Measuring spoons, Mixing spoon, Sharp knife.

Source:

Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

Nutrition Information

Nutrients Amount
Total Calories 200
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 200 mg
Carbohydrates 26 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 24 mg
Iron 1 mg
Potassium 202 mg
N/A - data is not available
Nutrients Amount
Total Calories 200
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 26 g
Dietary Fiber 2 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 24 mg
Potassium 202 mg
Sodium 200 mg
Copper 248 mcg
Iron 1 mg
Magnesium 76 mg
Phosphorus 143 mg
Selenium 15 mcg
Zinc 1 mg
Vitamins
Vitamin A 36 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 18 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 105 mcg
Folate 25 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 18 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Grains
1 1/2 ounces