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 fiber, 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, cooked3 cups750 mL
Salt (optional)1 tsp5 mL
Lemon juice¼ cup65 mL
Garlic, crushed1 tsp5 mL
Olive oil¼ cup65 mL
Mint, fresh1 tsp5 mL
Ground pepperTo tasteTo taste
Tomatoes, diced2 medium2 medium
Parsley, fresh, chopped1 cup250 mL
Red pepper, diced½ cup125 mL
Green onions, chopped½ cup125 mL
Cucumber, diced1 medium1 medium
Feta cheese, low-fat1 cup250 mL
Black olives, sliced1 cup250 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 (325 g /serving). 1 serving = 3/4 cup.