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!

 

Ingredients

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

Directions:

1. Combine rice, salt, lemon juice, garlic, olive oil, pepper and mint, mix well.
2. Cover and put in refrigerator for at least 2 hours.
3. 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 Ÿ 325g /serving Ÿ 1 serving = ¾ cup

Download PDF
Nutrition Facts

Adapted from: USA Rice Federation

Prepared By: Jennifer Broxterman, Registered Dietitian & Laurie Walker, BScH Foods & Nutrition student
NutritionRx  Ÿ  Email: info@nutritonrx.ca  Ÿ  Phone: (519) 520-9549  Ÿ  Website: www.nutritionrx.ca

Related posts: