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.
Hemp Tabbouleh
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.
by Brittany Mullins
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.
This post is sponsored by Manitoba Harvest. As always, opinions are my own. Thank you for supporting the brands that make EBF possible.
I’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!
This is awesome! I love how hemp hearts replace so many grain dishes. I would have never thought of this. 🙂
What a fun and unique idea! We love hemp hearts, and I agree that the red and green look very festive.
This sounds wonderful, I love adding hemp hearts to recipes. Thanks!
What a fabulous, festive recipe! I adore hemp hearts!
I love tabbouleh, this looks so delicious!
I have never heard of tabbouleh before but it sounds and looks delicious! Thanks for the awesome recipe!
Rae | Love from Berlin
Is it possible to exchange hemp with quinoa? Thanks in advance,
Dany
You could or you could try my quinoa tabbouleh recipe. 🙂