Brown Rice Tabbouleh with Lentils

Fiber-rich, plant-forward brown rice tabbouleh that supports gentle digestion.

90%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

Brown rice tabbouleh with lentils brings fiber-rich variety to a light, satisfying bowl. This plant-forward dish pairs whole grains with legumes to offer a balanced mix of fiber, including prebiotic fiber, and plant-based protein, supporting steady energy and everyday eating habits. The combination adds fiber diversity and polyphenol-rich herbs, contributing to a gentle approach to gut-friendly meals. Easy to prepare and adaptable, it fits busy routines while encouraging mindful portions and a varied, plant-forward pattern that can become a regular part of a balanced diet.

Brown Rice Tabbouleh with Lentils
Prep 20 min Cook 30 min High Effort

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

🌿 Fiber diversity
90
🍇 Polyphenol density
85
🧬 Diversity support
80
🛡️ Inflammation support
85
🫧 Fermentation support
0
⚖️ Blood sugar stability
80

Ingredients

2 servings
Brown rice 1 cup
Lentils 1 cup
Tomatoes 2 pieces
Cucumber 1 piece
Parsley 1 bowl
Mint 0.5 bowl
Lemon juice 2 tablespoon
Olive oil 2 tablespoon
Drop, salt 0.5 teaspoon
Drop, salt
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.

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.