Nutrition

Jul 25, 2012 Ξ 2 comments

Brown Rice Tabouli Salad

posted by Jennifer
Brown Rice Tabouli Salad

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!

 

Prep: 20 minutes Ÿ Total: 45 minutes

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


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