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 fibre, 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, cooked 3 cups 750 mL
Salt (optional) 1 tsp 5 mL
Lemon juice ¼ cup 65 mL
Garlic, crushed 1 tsp 5 mL
Olive oil ¼ cup 65 mL
Mint, fresh 1 tsp 5 mL
Ground pepper To taste To taste
Tomatoes, diced 2 medium 2 medium
Parsley, fresh, chopped 1 cup 250 mL
Red pepper, diced ½ cup 125 mL
Green onions, chopped ½ cup 125 mL
Cucumber, diced 1 medium 1 medium
Feta cheese, low-fat 1 cup 250 mL
Black olives, sliced 1 cup 250 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.