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Cooking at Home - Brown Rice Tabbouleh

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PICT RECIPE Brown Rice Tabbouleh - USDA

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.

Ingredients

  • 3 cups brown rice (cooked)
  • 3/4 cup cucumber (chopped)
  • 3/4 cup tomato (chopped)
  • 1/2 cup fresh parsley (chopped)
  • 1/4 cup fresh mint leaves (chopped)
  • 1/4 cup green onions (sliced)
  • 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.

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

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