Middle Eastern Rice Salad

middle-east-rice-salad Photo: Jim Bathie


  • 2 tablespoons olive oil
  • 1/2 Vidalia or other sweet onion, thinly sliced (about 3/4 cup)
  • 1 (16-ounce) can chickpeas, rinsed and drained
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • 3 cups cooked brown rice
  • 1/2 cup chopped pitted dates
  • 1/4 cup chopped fresh mint
  • 1/4 cup chopped fresh parsley


1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook, stirring often, about 5 minutes or until onion begins to brown. Remove from heat, and stir in chickpeas, cumin, and salt. Season to taste with freshly ground black pepper.

2. Combine rice, onion-chickpea mixture, dates, mint, and parsley in a large bowl. Toss well until thoroughly combined. Serve warm or at room temperature.

  • Prep Time:
  • Cook Time:

  • Transform a bowl of brown rice into a Middle Eastern salad with the addition of chickpeas, mint, cumin and dates. The flavors really jazz up this healthy side dish.
  • Yield: 4 servings

Nutritional Information

Calories per serving: 380
Fat per serving: 9g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 5.5g
Polyunsaturated fat per serving: 1g
Protein per serving: 8g
Carbohydrate per serving: 67g
Fiber per serving: 8g
Cholesterol per serving: 0mg
Sodium per serving: 360mg
Resistant starch per serving: 4.1g

Good to Know

The dates in this recipe provide plenty of appetite-suppressing fiber, while the brown rice and chickpeas pack more than 4 grams of RS per serving.

This Recipe Is

The CarbLovers Diet