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.
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.
fresh vegetables – red onion, cucumber, grape tomatoes, and garlic.
fresh herbs – mint and parsley.
dressing – lemon, olive or avocado oil, sea salt and pepper.
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 chickenÂ
AvocadoÂ
Olives
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
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.
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.Â
Hemp Tabbouleh
5 from 4 votes
A fun spin on traditional tabbouleh, this version uses Hemp Hearts in place of the bulgur.
1cucumber, chopped into small bits (about 1 1/3 cup)
1cupfresh mint, chopped
1cupfresh parsley, chopped
1clovegarlic, minced
1lemon, juiced
2Tablespoonsolive or avocado oil
1teaspoonsea 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
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!
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
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.
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! 🙂
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I just made this minus the mint because I didn’t have it on hand. It’s delicious! Thank you!
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!
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
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!
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! 🙂
Is it possible to exchange hemp with quinoa? Thanks in advance,
Dany
You could or you could try my quinoa tabbouleh recipe. 🙂
I have never heard of tabbouleh before but it sounds and looks delicious! Thanks for the awesome recipe!
Rae | Love from Berlin