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!



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




  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.