Brown rice tabouli
Enjoy a healthy twist on a classic dish with our Brown Rice Tabouli recipe. Fresh tomatoes, parsley, spearmint, and red onion come together with the nutty flavor of brown rice, drizzled in olive oil and vinegar for a deliciously refreshing salad. Perfect for a nutritious meal or a satisfying side. Ready in under an hour!
- 29 May 2025
- Cook time 15 min
- Prep time 20 min
- 4 Servings
- 8 Ingredients
Brown rice tabouli is a nutritious and flavorful Mediterranean-inspired dish that swaps traditional bulgur wheat with wholesome brown rice. It’s a perfect blend of fresh vegetables, herbs, and a tangy dressing, making it a great choice for a light lunch or a healthy side.
Ingredients:
Instructions:
- Rinse 1 cup of brown rice under cold water until the water runs clear.
- In a medium saucepan, bring 2 cups of water to a boil.
- Add the rinsed brown rice to the boiling water.
- Reduce the heat to low, cover, and let it simmer for about 30-40 minutes or until the rice is tender and the water is absorbed.
- Once cooked, remove from heat and let it sit covered for 10 minutes. Fluff with a fork and allow it to cool completely.
- Dice 4 tomatoes into small pieces.
- Finely chop the bunch of fresh parsley and 1/3 cup of spearmint.
- Dice 1/2 red onion into small pieces.
- Mince 2 cloves of garlic.
- In a large mixing bowl, combine the cooled brown rice, diced tomatoes, chopped parsley, spearmint, and red onion.
- Add the minced garlic to the mixture.
- In a small bowl, whisk together 2 tablespoons of olive oil and 1/3 cup of vinegar until well combined.
- Pour the dressing over the rice and vegetable mixture.
- Toss everything together until all ingredients are evenly coated with the dressing.
- Add salt and pepper to taste. Mix well.
- Cover the bowl and let the tabouli chill in the refrigerator for at least 1 hour to allow the flavors to meld.
- Serve the brown rice tabouli chilled as a side dish or a light meal.
Tips:
- Cook the brown rice ahead of time and let it cool completely for the best texture.
- Finely chop the vegetables and herbs to ensure a uniform and well-mixed salad.
- Adjust the amount of garlic and vinegar to taste, depending on your preference for tanginess and spice.
- Let the tabouli sit in the refrigerator for at least an hour before serving to allow the flavors to meld together.
- Opt for fresh, high-quality ingredients to enhance the overall flavor and nutritional value of the dish.
Brown rice tabouli is a delightful way to enjoy a healthy, vibrant dish packed with fresh ingredients and bold flavors. Whether you’re serving it as a main meal or a side, this recipe is sure to satisfy your taste buds and provide a wholesome addition to your meal plan.
| Nutrition Facts | |
|---|---|
| Serving Size | 250 grams |
| Energy | |
| Calories 250kcal | 13% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 50g | 15% |
| Fiber 4.43g | 12% |
| Sugar 4.80g | 5% |
| Fat | |
| Fat 9g | 11% |
| Saturated 1.35g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 110ug | 12% |
| Choline 24mg | 4% |
| Vitamin B1 0.38mg | 32% |
| Vitamin B2 0.10mg | 8% |
| Vitamin B3 4.71mg | 29% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 54ug | 14% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 36mg | 42% |
| Vitamin E 1.15mg | 8% |
| Vitamin K 240ug | 197% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.28mg | 32% |
| Iron, Fe 2.04mg | 19% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 610mg | 18% |
| Selenium, Se 10ug | 18% |
| Sodium, Na 18mg | 1% |
| Zinc, Zn 1.64mg | 15% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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