Brown rice tabouli
Brown rice tabouli is a fresh, Mediterranean-inspired dish featuring the nutty flavor of brown rice combined with ripe tomatoes, parsley, mint, and a tangy dressing. It's a vibrant, healthy choice for lunch or as a side.
Cook time 15 min
Prep time 20 min
Ingredients:
1 cup brown rice4 tomatoes
1 bunch fresh parsley
1/3 cup spearmint
1/2 red onion
2 garlic cloves
2 tbsp olive oil
1/3 cup vinegar
Brown rice tabouli is a nutritious and flavorful Mediterranean-inspired dish that swaps traditional bulgur wheat with wholesome brown rice. It’s a perfect blend of fresh vegetables, herbs, and a tangy dressing, making it a great choice for a light lunch or a healthy side.
Instructions:
- Rinse 1 cup of brown rice under cold water until the water runs clear.
- In a medium saucepan, bring 2 cups of water to a boil.
- Add the rinsed brown rice to the boiling water.
- Reduce the heat to low, cover, and let it simmer for about 30-40 minutes or until the rice is tender and the water is absorbed.
- Once cooked, remove from heat and let it sit covered for 10 minutes. Fluff with a fork and allow it to cool completely.
- Dice 4 tomatoes into small pieces.
- Finely chop the bunch of fresh parsley and 1/3 cup of spearmint.
- Dice 1/2 red onion into small pieces.
- Mince 2 cloves of garlic.
- In a large mixing bowl, combine the cooled brown rice, diced tomatoes, chopped parsley, spearmint, and red onion.
- Add the minced garlic to the mixture.
- In a small bowl, whisk together 2 tablespoons of olive oil and 1/3 cup of vinegar until well combined.
- Pour the dressing over the rice and vegetable mixture.
- Toss everything together until all ingredients are evenly coated with the dressing.
- Add salt and pepper to taste. Mix well.
- Cover the bowl and let the tabouli chill in the refrigerator for at least 1 hour to allow the flavors to meld.
- Serve the brown rice tabouli chilled as a side dish or a light meal.
Brown rice tabouli is a delightful way to enjoy a healthy, vibrant dish packed with fresh ingredients and bold flavors. Whether you’re serving it as a main meal or a side, this recipe is sure to satisfy your taste buds and provide a wholesome addition to your meal plan.
Brown rice tabouli FAQ:
Cook the brown rice for about 30-40 minutes. It's done when the rice is tender and all the water has been absorbed. Allow it to sit covered for 10 minutes after cooking to steam.
Yes, you can prepare brown rice tabouli in advance. It's best to chill it in the refrigerator for at least 1 hour before serving, and it can be stored for up to 3 days in an airtight container.
If you don't have spearmint or parsley, you can substitute them with dill or cilantro. However, this will change the flavor profile slightly.
Any mild vinegar, such as red wine vinegar or apple cider vinegar, works well for the dressing. Choose one that you enjoy since it will influence the overall flavor of the dish.
Brown rice is done when it's tender and all the water has been absorbed. You can also taste a grain; it should be chewy but not hard.
Cooking Tips:
- Cook the brown rice ahead of time and let it cool completely for the best texture.
- Finely chop the vegetables and herbs to ensure a uniform and well-mixed salad.
- Adjust the amount of garlic and vinegar to taste, depending on your preference for tanginess and spice.
- Let the tabouli sit in the refrigerator for at least an hour before serving to allow the flavors to meld together.
- Opt for fresh, high-quality ingredients to enhance the overall flavor and nutritional value of the dish.
Nutrition Facts
4 ServingsCalories 250kcal
Protein 6g
Carbohydrates 50g
Fiber 4.43g
Sugar 4.80g
Fat 9g
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