BROWN RICE + LENTIL TABBOULI
6 People
297 Cals
BROWN RICE + LENTIL TABBOULI
6 People
297 Cals
About the recipe
Fresh, vibrant and wonderfully satisfying, this Brown Rice & Lentil Tabbouli is a nourishing twist on the classic Middle Eastern salad. Instead of the traditional bulgur wheat, I've used wholesome brown basmati rice and protein-rich lentils to create a hearty salad that's naturally gluten free, high in fibre and perfect for meal prep.Every bite is packed with nourishing wholefood ingredients. Brown rice provides slow-release carbohydrates to support steady energy levels, while lentils add plant protein and prebiotic fibre to help nourish your gut microbiome and keep you feeling satisfied for longer. Fresh parsley, spinach and mint contribute antioxidants, vitamin C and polyphenols, while extra virgin olive oil provides heart-healthy monounsaturated fats. The creamy Greek yoghurt and Persian feta add a boost of protein and calcium, while the vibrant Green Herb Dressing brings everything together with fresh herbs, pumpkin seeds and verjuice.This is one of those salads that tastes even better the next day, making it perfect for healthy lunches, easy entertaining or serving alongside grilled chicken, salmon, lamb or roasted vegetables.
Nutrition Per Serving
297
Calories
12g
Fat
2g
Saturates
5g
Sugars
50mg
Salt
15g
Protein
25g
Carbs
5g
Fibre
Ingredients
- 3 cups cooked brown basmati rice
- 240 g cooked brown green or French Puy lentils (1 x 400g can)
- 2 tablespoons currants or raisins or cranberries
- 2 spring onions finely sliced
- 1 bunch flat-leaf parsley roughly chopped
- Juice of 1/2 lemon
- 2 tablespoons extra virgin olive oil
- Sea salt and freshly ground pepper
Green Herb Dressing
- 2 cups baby spinach
- 1 cup flat-leaf parsley
- ¼ cup fresh mint leaves
- ¼ cup pumpkin seeds pepitas
- 60 ml extra virgin olive oil
- 60 ml verjuice
To Serve
- 250 ml thick Greek yoghurt
- Persian feta crumbled
Method
- To make the Green Herb Dressing, place the spinach, parsley, mint, pumpkin seeds, olive oil, verjuice into a blender or food processor.
- Blend until smooth and vibrant. If needed, add 1–2 tablespoons of water to achieve a thick, spoonable consistency.
- Place the cooked brown rice, lentils, currants, spring onions and parsley into a large bowl.
- Drizzle over the lemon juice and extra virgin olive oil.
- Season with sea salt and white pepper, then gently toss until everything is evenly coated.
- Spread the Greek yoghurt over a large serving platter.
- Spoon the brown rice and lentil tabbouli over the yoghurt.
- Dollop the Green Herb Dressing over the top, then scatter with the crumbled feta.
- Finish with a drizzle of extra virgin olive oil and serve immediately, allowing everyone to spoon through the yoghurt and dressing as they serve themselves.
Notes & Inspiration
Substitute the lentils with cooked chickpeas, cannellini beans or butter beans.
For extra protein, add flaked tuna, grilled chicken or grilled salmon.
Brown basmati rice can be replaced with quinoa, freekeh, pearl barley (contains gluten) or wild rice.
The Green Herb Dressing is also delicious spooned over grilled vegetables, roasted pumpkin, fish or chicken.
This salad keeps beautifully in the refrigerator for up to 4 days, making it ideal for meal prep.
Why you'll love this recipe
Naturally gluten free
High in plant protein and fibre
Supports gut health with fibre-rich wholefood
Naturally gluten free
High in plant protein and fibre
Supports gut health with fibre-rich wholefood
