Hemp Heart Tabbouleh

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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.

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.

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.

Shallow bowl filled with hemp heart tabbouleh made with hemp, cucumbers, herbs and tomatoes. Beside the bowl are lemon halves, a spoon and pita triangles.

What Are Hemp Hearts?

Hemp hearts, also known as hemp seeds have a slightly nutty flavor and are packed with nutrients. They’re loaded with protein, omega-3 fatty acids and fiber. Hemp seeds are also raw, vegan, grain-free and gluten-free… an awesome substitute for grain salads.

I love using them as toppings for soups, smoothies and oatmeal but also in salads.

Hemp Heart Tabbouleh Ingredients

  • Manitoba Harvest Hemp Hearts
  • fresh vegetables – red onion, cucumber, grape tomatoes, and garlic.
  • fresh herbs – mint and parsley.
  • dressing – lemon, olive or avocado oil, sea salt and pepper.

Mixing bowl with the ingredients to make hemp heart tabbouleh: hemp hearts, parsley, red onion, cherry tomatoes and cucumber. A lemon half is beside the bowl

Notes and Substitutions

Protein – The hemp hearts add a good amount of plant-based protein, but if you’re looking for more protein you could add in some chopped grilled chicken. This grilled rosemary chicken 

Avocado 

Olives

Shallow bowl filled with hemp heart tabbouleh made with hemp, cucumbers, herbs and tomatoes. Beside the bowl are lemon halves, a bag of hemp hearts and pita triangles.

How to Eat Hemp Tabbouleh

This is actually a super versatile dish! Traditionally, it is served with hummus, pita and falafel. I also love adding chickpeas or black beans and eating on it’s own for a light meal. I’ve also served it as more of a finger food with pita chips at a get-together and it was a hit

Shallow bowl filled with hemp heart tabbouleh made with hemp, cucumbers, herbs and tomatoes.

How to Store Homemade Tabbouleh

You can prep this tabbouleh in advance. Store in an airtight container in the refrigerator until ready to serve. The tabbouleh may release some mixture as it sits so just give it a good stir before serving! Store any leftovers in the fridge for 3-5 days.

Hand dipping a pita triangle into a bowl of hemp heart tabbouleh.

More Middle Eastern Inspired Recipes to Try:

If you make this hemp tabbouleh, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

Hemp Tabbouleh

5 from 3 votes
A fun spin on traditional tabbouleh, this version uses Hemp Hearts in place of the bulgur.
Shallow bowl filled with hemp heart tabbouleh made with hemp, cucumbers, herbs and tomatoes.
Prep Time 15 minutes
Servings 8

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
 

  • Mix ingredients: Add all ingredients in a large bowl and toss to combine. Taste and add additional lemon juice, olive oil and pepper, if needed.
  • Serve: 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.

Notes

Protein – The hemp hearts add a good amount of plant-based protein, but if you’re looking for more protein you could add in some chopped grilled chicken. This grilled rosemary chicken 
Avocado 
Olives

Nutrition

Serving: 1/8 of recipe Calories: 171kcal Carbohydrates: 5g Protein: 7g Fat: 13g Saturated Fat: 1g Polyunsaturated Fat: 12g Sodium: 302mg Fiber: 2g Sugar: 2g
Course: Lunch/Dinner
Cuisine: Middle Eastern
Keyword: hemp tabbouleh

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!

This post is sponsored by Manitoba Harvest. As always, opinions are my own. Thank you for supporting the brands that make EBF possible.

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Recipe Rating




    14 comments
    1. Laura
      January 28, 2019 AT 8:29 am

      5 stars
      I just made this minus the mint because I didn’t have it on hand. It’s delicious! Thank you!

    2. Cindy
      October 26, 2017 AT 4:02 am

      Another 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!

      1. Brittany Mullins
        October 26, 2017 AT 8:29 am

        Hi 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

    3. Denise
      July 8, 2017 AT 10:10 pm

      I 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!

      1. Brittany Mullins
        July 9, 2017 AT 12:43 pm

        Hi 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! 🙂

    4. Dany
      February 27, 2017 AT 3:46 pm

      5 stars
      Is it possible to exchange hemp with quinoa? Thanks in advance,

      Dany

    5. Rae
      December 27, 2016 AT 5:56 pm

      I have never heard of tabbouleh before but it sounds and looks delicious! Thanks for the awesome recipe!

      Rae | Love from Berlin

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