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Brown Rice Tabbouleh

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.

  • 30 minutes
  • 6 Servings
  • Less than $3.00

Ingredients

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

Steps

1

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

2

Toss well and chill.

3

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.

4

For best taste, refrigerate for at least 1 hour to allow flavors to blend.

5

Serve over fish or lean meats, with hummus and pita, or as a stuffing inside fresh tomatoes.

6

Materials: You will need a large bowl, measuring cups, measuring spoons, mixing spoon, and a sharp knife.

Ingredients

Serving Size:

NutrientsAmount
Total Calories200
Total Fat10 g
Saturated Fat2 g
Monounsaturated Fat7 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates26 g
Dietary Fiber2 g
Total Sugars1 g
Added Sugars included0 g
Protein3 g
Minerals
Calcium24 mg
Potassium202 mg
Sodium200 mg
Copper248 mcg
Iron1 mg
Magnesium76 mg
Phosphorus143 mg
Selenium15 mcg
Zinc1 mg
Vitamins
Vitamin A36 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mcg
Vitamin C18 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K105 mcg
Folate25 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin3 mg
Choline18 mg

Source:

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