Wild Rice Tabouleh
Servings: 6
Ingredients
Tabouleh
- 4 oz (¾ cup) wild rice
- 2 tomatoes, diced
- 1 cucumber, Japanese, diced
- 2 bunches Italian parsley, minced (about 3 oz)
- 1 bunch mint, minced (about 1 ½ oz)
- 2 tbsp onion, minced
- 2 stalks green onion
- ½ cup feta cheese
- 2 tbsp olive oil, extra virgin
- 2 tbsp (about 1 lemon) lemon, juice
- 1 lemon, zest
- ¼ tsp salt
- pepper, to taste
Edamame Imitation “Guacamole"
- 1 lb shelled soybeans
- 2 oz frozen spinach, thawed (about ¼ C)
- 2 oz light cream cheese (about ¼ C)
- 2 cloves garlic
- ½ tsp sesame oil
- 1 tsp cumin
- ½ tsp salt
- 1 tbsp (or to taste) lemon juice
- ½ cup water
- 1 jalapeno, minced, seeds and veins removed
- cilantro, minced, to taste
Instructions
Tabouleh
- Bring rice and about 4 cups water to a boil, reduce to medium. Cook 45-50 minutes. Drain rice well and cool.
- Combine all other ingredients. Add rice and let rest, refrigerate for 1 hour before serving.
- Suggest serving with 1 serving Edamame Imitiation Guacamole spread on 1 pita bread.
Edamame Imitation "Guacamole"
- Boil soybeans till very tender.
- Add all ingredients to a food processor and process till very smooth. Add more water if mixture is too thick.
- Store covered, in the refrigerator.
Notes
Suggestion: Serve as a sandwich with whole wheat pita bread, sliced cucumbers, tomato and baby arugula. You can also serve it as a dip alongside the wild rice tabouleh with pita wedges.
Nutrition Facts
Wild Rice Tabouleh
Serving Size
1 cup
Amount per Serving
Calories
146
% Daily Value*
Fat
7
g
11
%
Saturated Fat
2
g
13
%
Cholesterol
8
mg
3
%
Sodium
178
mg
8
%
Potassium
276
mg
8
%
Carbohydrates
17
g
6
%
Fiber
2
g
8
%
Protein
6
g
12
%
* Percent Daily Values are based on a 2000 calorie diet.