晚餐简单

Brown Rice Tabbouleh

Name: Brown Rice Tabbouleh
Prep time: 30 min
Total time: 30 min
Yield: 6
Ingredients: 3 cups brown rice; 3/4 cup cucumber; 3/4 cup tomato; 1/2 cup fresh parsley; 1/4 cup fresh mint leaves; 1/4 cup green onions; 1/4 cup olive oil; 1/4 cup lemon juice; 1/2 teaspoon salt; 1/4 teaspoon freshly ground black pepper

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.

30 min6 份

营养成分（每份）

每份数值 · 每份分量: 1 serving

216

卡路里

蛋白质

28g

碳水

10g

脂肪

膳食纤维

糖

208mg

钠

饱和脂肪 2 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

1
Combine rice, cucumber, tomato, parsley, mint, green onions, olive oil, lemon juice, salt, and pepper in large bowl.
2
Toss well and chill.

备注

•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.

来源: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit

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