Cooking at Home - Brown Rice Tabbouleh

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Published Saturday, November 27, 2021

Makes: 6 Servings

Preparation 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. 


  • 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


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


  • 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.

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

Nutrition Information



Total Calories


Total Fat

10 g

Saturated Fat

2 g


0 mg


200 mg


26 g

Dietary Fiber

2 g

Total Sugars

1 g

Added Sugars included

0 g


3 g

Vitamin D

0 mcg


24 mg


1 mg


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The Kiowa County Press is an independent newspaper published in Eads, Kiowa County, Colorado, and to the world at