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Mixed Grain Tabbouleh


Mixed Grain Tabbouleh

Mixed Grain Tabbouleh

Adding brown rice to this traditional Middle Eastern favorite adds a healthy twist. You get the benefit of two nutritious complex carb grains–bulgur and brown rice.

Yield

Makes 6 (1-cup) servings

Ingredients

1/2 cup uncooked bulgur wheat
3 cups canned chicken broth, divided
1 cup uncooked long grain brown rice
1 cup chopped tomatoes
1/4 cup fresh mint leaves, chopped
1/4 cup fresh basil, chopped
1/4 cup fresh oregano, chopped
1/2 cup minced green onions with tops
3 tablespoons fresh lemon juice
3 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper

Preparation

  1. Combine bulgur and 1 cup chicken broth in 1-quart saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Simmer, covered, 15 minutes or until broth is absorbed and bulgur is fluffy; set aside.
  2. Combine brown rice and remaining 2 cups chicken broth in 2-quart saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Simmer, covered, about 45 minutes or until broth is absorbed and rice is tender; set aside.
  3. Combine tomatoes, chopped herbs, green onions, lemon juice, oil, salt and pepper in large bowl. Stir in bulgur and rice. Allow to cool to room temperature. Garnish with lemon wedges and mint leaves, if desired.

Nutritional Information

Serving Size: 1/6 of total recipe
Protein 6 g
Fiber 4 g
Carbohydrate 37 g
Cholesterol 1 mg
Saturated Fat 1 g
Total Fat 8 g
Calories from Fat 30 %
Calories 238
Sodium 693 mg

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