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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 serving
216
カロリー
3g
タンパク質
28g
炭水化物
10g
脂質
2g
食物繊維
1g
糖類
208mg
ナトリウム
飽和脂肪酸 2 g · コレステロール 0 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
brown rice
3 cups · cooked
cucumber
3/4 cup · chopped
tomato
3/4 cup · chopped
fresh parsley
1/2 cup · chopped
fresh mint leaves
1/4 cup · chopped
green onions
1/4 cup · sliced
olive oil
1/4 cup
lemon juice
1/4 cup
salt
1/2 teaspoon
freshly ground black pepper
1/4 teaspoon
作り方
- 1
Combine rice, cucumber, tomato, parsley, mint, green onions, olive oil, lemon juice, salt, and pepper in large bowl.
- 2
Toss well and chill.
メモ
- •Use leftover brown rice from a meal cooked earlier in the week. Or, make a big batch on the weekend to use in this dish and for other easy weeknight meals.
- •For best taste, refrigerate for at least 1 hour to allow flavors to blend.
- •Serve over fish or lean meats, with hummus and pita, or as a stuffing inside fresh tomatoes.
- •Materials: You will need a large bowl, measuring cups, measuring spoons, mixing spoon, and a sharp knife.
出典: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit
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