Tabouli is a delicious way to use antioxidant-rich parsley and stomach soothing mint. This zesty salad is a fabulous source of fibre, vitamins A and C, and also calcium. It can be eaten as a side grain salad or as a mid-day meal. This recipe also offers a great alternative to use up left-over rice!
|Brown rice, cooked||3 cups||750 mL|
|Salt (optional)||1 tsp||5 mL|
|Lemon juice||¼ cup||65 mL|
|Garlic, crushed||1 tsp||5 mL|
|Olive oil||¼ cup||65 mL|
|Mint, fresh||1 tsp||5 mL|
|Ground pepper||To taste||To taste|
|Tomatoes, diced||2 medium||2 medium|
|Parsley, fresh, chopped||1 cup||250 mL|
|Red pepper, diced||½ cup||125 mL|
|Green onions, chopped||½ cup||125 mL|
|Cucumber, diced||1 medium||1 medium|
|Feta cheese, low-fat||1 cup||250 mL|
|Black olives, sliced||1 cup||250 mL|
- Combine rice, salt, lemon juice, garlic, olive oil, pepper and mint, mix well.
- Cover and put in refrigerator for at least 2 hours.
- Just before serving, mix in tomatoes, parsley, cucumber, red pepper, and onions. Garnish with feta cheese and olives.
*optional: to add extra flavour, cook rice in low-sodium chicken broth
Makes 6 servings 325g /serving 1 serving = ¾ cup
Adapted from: USA Rice Federation
Prepared By: Jennifer Broxterman, Registered Dietitian & Laurie Walker, BScH Foods & Nutrition student
NutritionRx Email: email@example.com Phone: (519) 520-9549 Website: www.nutritionrx.ca