Brown Rice Tabbouleh
Try this refreshing Mediterranean inspired dish with tomatoes and cucumbers and seasoned with mint and parsley. Ready in less than 30 minutes or make the night before for a bolder taste.
- Yield
- 6 Servings
- Serving size
- 1 serving
- Rating
- 3.49 of 5 (53 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 1/4 cups
Ingredients
- 3 cups brown rice (cooked)
- 3/4 cup cucumber (chopped)
- 3/4 cup tomato (chopped)
- 1/2 cup fresh parsley (chopped)
- 1/4 cup fresh mint leaves (chopped)
- 1/4 cup green onions (sliced)
- 1/4 cup olive oil
- 1/4 cup lemon juice
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Directions
- Combine rice, cucumber, tomato, parsley, mint, green onions, olive oil, lemon juice, salt, and pepper in large bowl.
- Toss well and chill.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 216.19 |
| Total Fat | 10.43 g |
| Saturated Fat | 1.73 g |
| Monounsaturated Fat | 7 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 27.77 g |
| Dietary Fiber | 2.37 g |
| Total Sugars | 1.38 g |
| Added Sugars included | 0 g |
| Protein | 3.28 g |
| Calcium | 22 mg |
| Potassium | 215 mg |
| Sodium | 208.48 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 47 mg |
| Phosphorus | 115 mg |
| Selenium | 6 mg |
| Zinc | 1 mg |
| Vitamin A | 34 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 13 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 98 mcg |
| Folate | 25 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 3 mg |
| Choline | 13 mg |
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Source
Recipe by: Meeting Your MyPlate Goals on a Budget — MyPlate National Strategic Partners Toolkit
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/brown-rice-tabbouleh. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.