A fun spin on traditional tabbouleh, this hemp tabbouleh is loaded with fresh herbs, veggies and protein. Plus, it’s vegan, grain-free and gluten-free.
Important question… is it tabouli or tabbouleh? I’m going with the latter, but I feel like both are acceptable. Either way, I’m a HUGE tabbouleh fan. I’ve made just about every variation of tabbouleh out there including regular bulgur tabbouleh, cauliflower tabbouleh and quinoa tabbouleh, but it wasn’t until recently that I realized you can make tabbouleh with Hemp Hearts. I can’t remember where exactly I stumbled upon the idea, but I think it was probably in Gena’s cookbook, Choosing Raw.
So yeah, the nutritious little seeds we all love for topping soups, smoothies and oats can also be used as a sub for grains in salads! And it’s a pretty awesome sub because the Hemp Hearts make for a tabbouleh that’s raw, vegan, grain-free, gluten-free and loaded with protein, omega 3 fatty acids and fiber. Woot!
This hemp tabbouleh is definitely healthy, but it’s also crazy delicious. The combo of fresh herbs, red onion, tomatoes, cucumbers, olive oil and zesty lemon juice make for a flavorful salad that you can use as a dip, side or as a topping for a larger salad. Think Mediterranean salad — with hummus, tabbouleh and other goodies as your toppings.
I realize that tabbouleh is often made during the summer months, when tomatoes and cucumbers are in their prime, but I crave salads all year long. Plus, the red and green color combo makes this such a festive dish for the holiday season. When served with pita or these almond crackers you’ve got the perfect holiday appetizer. Or you could go all out and do a full Mediterranean mezze spread with hummus, baba ganoush, hemp tabbouleh, dolmas, veggies, olives and pita bread. Doesn’t that sound fab?
Making this hemp tabbouleh is incredibly easy and super fast! All you need is a one bowl, 11 ingredients and a knife to chop the veggies! Once everything is diced into small chunks, just toss and serve. It takes about 10-15 minutes, tops.
If you make this hemp tabbouleh, please leave a comment letting me know how it turned out and/or share a photo on social media so I can see your delicious creation. Just tag @eatingbirdfood or use the hashtag #eatingbirdfood so I don’t miss it.
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PinDescription
A fun spin on traditional tabbouleh, this version uses Hemp Hearts in place of the bulgur.
Ingredients
- 1 cup Manitoba Harvest Hemp Hearts
- 1/2 cup diced red onion
- 1 1/2 cups grape tomatoes, quartered
- 1 cucumber, chopped into small bits (about 1 1/3 cup)
- 1 cup fresh mint, chopped
- 1 cup fresh parsley, chopped
- 1 clove garlic, minced
- 1 lemon, juiced
- 2 Tablespoons olive or avocado oil
- 1 teaspoon sea salt
- ground pepper, to taste
Instructions
- Add all ingredients in a large bowl and toss to combine. Taste and add additional lemon juice, olive oil and pepper, if needed. Serve immediately or chill in the fridge until ready to serve. The tabbouleh may collect a little liquid as it sits, just give it a good stir if this happens.
Nutrition
- Serving Size: 1/8 of recipe
- Calories: 207
- Sugar: 1g
- Fat: 16g
- Carbohydrates: 5g
- Fiber: 3g
- Protein: 10g
This post is sponsored by Manitoba Harvest. As always, opinions are my own. Thank you for supporting the brands that make EBF possible.
Vivian | stayaliveandcooking says
December 19, 2016 at 11:37 amI’ve actually never used hemp hearts – but it sounds like a great idea! Love your photography too, the bowls look so bright and colourful. Have a great (festive!) week!
Tammy says
December 19, 2016 at 12:31 pmThis is awesome! I love how hemp hearts replace so many grain dishes. I would have never thought of this. 🙂
Kori says
December 19, 2016 at 1:43 pmWhat a fun and unique idea! We love hemp hearts, and I agree that the red and green look very festive.
Christine @ Run Plant Based says
December 19, 2016 at 6:38 pmThis sounds wonderful, I love adding hemp hearts to recipes. Thanks!
LaurenKellyNutrition says
December 20, 2016 at 10:28 amWhat a fabulous, festive recipe! I adore hemp hearts!
Lauren says
December 21, 2016 at 10:01 amI love tabbouleh, this looks so delicious!
Rae says
December 27, 2016 at 5:56 pmI have never heard of tabbouleh before but it sounds and looks delicious! Thanks for the awesome recipe!
Rae | Love from Berlin
Dany says
February 27, 2017 at 3:46 pmIs it possible to exchange hemp with quinoa? Thanks in advance,
Dany
★★★★★
Brittany Mullins says
March 1, 2017 at 7:55 amYou could or you could try my quinoa tabbouleh recipe. 🙂
Denise says
July 8, 2017 at 10:10 pmI absolutely love tabbouleh but it’s a bit too high in carbs for me to have often so in the past I’ve made cauliflower tabbouleh. It was certainly great tasting but I can’t wait to try your hemp tabbouleh. I’m sure it will be delicious!
I have a question for you – I make cauliflower falafel that’s out of this world delicious but do you think the addition of hemp hearts would work in that? I’d like to add a few Tbsp for additional nutrition but am brand new to hemp hearts (just bought my first bag of them today) but am not sure if they’ll alter the texture or taste very much.
Thanks!
Brittany Mullins says
July 9, 2017 at 12:43 pmHi Denise. I think adding a couple tablespoons of hemp seeds to your cauliflower falafel recipe is perfect. It will add a bit more nutrition and shouldn’t change the flavor or texture much! May I ask what your recipe is for the falafel. I want to try it! 🙂
Cindy says
October 26, 2017 at 4:02 amAnother beautiful blog but sadly you don’t include a photo of the recipe on the “print” pdf. You have such lovely photos, please consider adding the photo of the recipe to the printable pdf for all of us that like to have a picture of the final product. xoxo
Keep up the lovely work!
Brittany Mullins says
October 26, 2017 at 8:29 amHi Cindy. I don’t include a photo on the print pdf because I figure most people don’t want to waste ink printing a photo, but it’s good to know that you’d like to see a photo on the printable page. I’ll definitely make note of this and consider changing the setup. Thank you!! <3
Laura says
January 28, 2019 at 8:29 amI just made this minus the mint because I didn’t have it on hand. It’s delicious! Thank you!
★★★★★