Recipe description
May 13, 2026
Brown Rice Tabbouleh with Lentils
Fiber-rich, plant-forward brown rice tabbouleh that supports gentle digestion.
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, brown rice, and vegetables.
- Colorful herbs and vegetables add polyphenols and dietary diversity.
- Balanced with plant protein and healthy fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Lentils
8
tablespoon
Parsley
8
tablespoon
Mint
2
teaspoon
Tomato
2
piece
Cucumber
0.5
bowl
Onion, red
0.5
piece
Garlic
1
piece
Oil, olive
3
tablespoon
Lemon
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the brown rice and cook according to package instructions until tender.
2
Cook the lentils in boiling water until soft, about 20-25 minutes.
3
Dice the tomatoes and cucumber, and chop the parsley and mint finely.
4
In a large bowl, combine the cooked brown rice, lentils, tomatoes, cucumber, parsley, and mint.
5
In a separate small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
6
Pour the dressing over the rice and lentil mixture and toss to combine.
7
Serve chilled or at room temperature.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
12 g
Protein
50 g
Carbohydrates
11 g
Fiber
3 g
Sugar
14 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients of this dish?
It combines cooked brown rice, lentils, chopped herbs (parsley, mint), vegetables (like tomatoes and cucumber), lemon juice, olive oil, and simple seasonings.
Is this gluten-free?
Yes. Brown rice and lentils are naturally gluten-free, as long as you avoid gluten-containing additives.
How should I cook the lentils and rice so they stay separate?
Cook the lentils until tender but not mushy, drain and cool; cook the brown rice separately until tender, cool, then toss with herbs and vegetables to keep the grains fluffy.
Can I make this in advance, and how should I store it?
Yes. It keeps well in the fridge for 3–4 days. Store the dressing separately and mix in just before serving to keep colors and texture bright.
How many servings does it make and what are the nutrition basics?
It is fiber rich and provides plant-based protein. A typical serving is about 1 cup; exact nutrition varies with ingredients.
Can I substitute quinoa or bulgur for the grains?
Yes. Quinoa works well; bulgur contains gluten, so choose gluten-free options (like quinoa) if needed.
What if I dont have fresh herbs?
Dried herbs can be used. Start with a smaller amount and adjust to taste.
How should I dress the salad?
Use lemon juice and olive oil as the base; season with salt and pepper. Optional additions include garlic, cumin, or chili flakes.
Is this recipe good for meal prep?
Yes. It is suitable for meal prep; keep the dressing separate and add it before serving.
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