Brown Rice Tabouli

May 21, 2023May 21, 20230 18
Healthy Brown Rice Tabouli recipe for a light and fresh meal
in Salad

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 cups Minute brown rice
1 1/2 cups water
1/4 cup lemon juice
1/4 cup lime juice
1/4 cup olive oil
3 garlic cloves , minced
1 1/2 cups fresh cilantro ( stemmed and chopped )
1/4 cup of fresh mint ( chopped )
1/2 cup green onion ( chopped )
1 medium cucumber ( seeded and chopped )
3 plum tomatoes ( seeded and chopped )
1 pint grape tomatoes ( cut in half , sustitute for plum tomatoes )
1/4 teaspoon salt
1/8 teaspoon pepper

Nutrision Information

Servings Per Recipe
6
Calories
210
Sugar
3g
Fat
10g
Brown Rice Tabouli is a variation of the traditional Middle Eastern dish that is typically made with bulgur wheat, parsley, and mint. This recipe replaces the bulgur wheat with brown rice, which is higher in fiber and nutrients, and adds additional fresh vegetables and herbs for extra flavor and nutrition. It can be served as a side salad or a main meal on its own, and it is perfect for healthy eaters, vegetarians, and vegans alike.

Instructions

1.In a medium saucepan, bring the water and rice to a boil over high heat.
2.Reduce the heat to low and cover the pan with a tight-fitting lid.
3.Let the rice simmer for 5 minutes or until the water is fully absorbed.
4.Remove from heat and let it sit covered for 2 minutes.
5.Fluff the rice with a fork and allow it to cool.
6.In a large bowl, whisk together the lemon juice, lime juice, olive oil, garlic, salt, and pepper.
7.Add the cooked rice, cilantro, mint, green onion, cucumber, and tomatoes.
8.Toss together and season with additional salt and pepper to taste.

PROS

Brown Rice Tabouli is a delicious, light, and fresh meal.

It is packed with nutritious ingredients like brown rice, fresh herbs, and vegetables.

It is easy to make and perfect for meal prep, picnics, or barbecues.

CONS

The preparation time for this recipe can be a bit longer than some other salads.

Also, the cilantro and the mint can be polarizing herbs, so some people may not enjoy their taste.

HEALTH & BENEFITS

Brown Rice Tabouli is low in calories and fat, and high in fiber and nutrients.
The brown rice in this recipe is a complex carbohydrate that provides energy and helps regulate blood sugar.
The fresh herbs and vegetables offer antioxidants, vitamins, and minerals that promote overall health and reduce inflammation.

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