Brown Rice Tabouli
Elevate your meal prep game with this vibrant and hearty Brown Rice Tabouli, a wholesome spin on the Mediterranean classic. Featuring nutty, fiber-rich brown rice as the base, this recipe is a delightful fusion of fresh parsley, cooling mint, juicy tomatoes, crisp cucumber, and zesty green onions—all tossed in a bright lemon and olive oil dressing with a subtle hint of garlic. Perfect as a make-ahead dish, this gluten-free tabouli is both refreshing and satisfying, making it an ideal side dish or light lunch option. Ready in just about an hour, this nutritious salad is a delicious way to incorporate plant-based goodness into your diet while staying full and energized.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 cup fresh parsley
- 0.5 cup fresh mint leaves
- 2 medium tomatoes
- 1 medium cucumber
- 2 stalks green onions
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for 35-40 minutes or until the rice is fully cooked and the water is absorbed.
Remove the saucepan from heat and let the rice cool completely. Fluff it with a fork once cooled.
Meanwhile, finely chop the parsley and mint leaves. Place them in a large mixing bowl.
Dice the tomatoes and cucumber into small cubes. Add them to the bowl with the herbs.
Thinly slice the green onions and add them to the bowl.
In a small bowl, whisk together the olive oil, lemon juice, grated garlic clove, salt, and black pepper to make the dressing.
Add the cooled brown rice to the large mixing bowl with the vegetables and herbs. Pour the dressing over the top.
Toss everything together gently until well combined and evenly coated with the dressing.
Taste and adjust seasoning, adding more salt, pepper, or lemon juice if desired.
Serve the brown rice tabouli immediately or chill in the refrigerator for 1-2 hours to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
782 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1274 mg | 55% | |
| Total Carbohydrate | 90.8 g | 33% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 19.3 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 597 mg | 46% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2370 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
