Recipe of the month: gluten-free tabouleh with brown rice

Gluten-free Tabouleh

This recipe is contributed by nutritionist and PCC Member Sarah Werk. It is based on brown rice instead of burghul. Other gluten-free recipes use quinoa but brown rice is cheaper.

Cooked rice stored the fridge offers extra health benefits. It starts turning to more resistant starch, which lowers blood sugar, helps weight control, feeds your good gut microbiota and maintain healthy guts.


  • 2 serves of cooked plain brown rice (cold, out of the fridge)
  • 1 bunch of parsley
  • 2-3 tomatoes
  • Pinch of salt
  • Virgin olive oil
  • 1 fresh lemon juice or 3 tablespoons of pickled lemon juice
  • 1 bunch of chives (optional)


  1. Cook the plain brown rice with a rice cooker in advance. Don’t be afraid to cook too much. You can always keep the cooked rice in the fridge. Mine usually lasts 5 days in the fridge without any problem.
  2. Chop the parsley, tomatoes and chives and mix with the cold rice.
  3. Add the lemon juice and drizzle olive oil.


Do you remember last year we had an Information Night on food preserving presented by our guest speaker Gabe Streater ?

She taught us to pickle lemons with salt in jars. I use this juice.  It’s been pickled for a year and it tastes fantastic in a tabouleh. And it saves you from putting salt in the dish too.