Hemp Heart Tabbouleh
Published Dec 19, 2016, Updated Aug 09, 2021
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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.
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.
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
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.
More Middle Eastern Inspired Recipes to Try:
- Baked Falafel
- Falafel Bowls (Homemade Cava Bowls)
- Creamy Hummus
- Israeli Salad
- Tahini Dressing
- Za’atar Chicken Bake
- Baked Pita Chips
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.
- 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
- 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.
Nutrition information is automatically calculated, so should only be used as an approximation.
This post is sponsored by Manitoba Harvest. As always, opinions are my own. Thank you for supporting the brands that make EBF possible.
I just made this minus the mint because I didn’t have it on hand. It’s delicious! Thank you!
Loved this recipe! The mint is a great part of it. Once leftovers got low, I added a can of black beans, a few additional tomatoes and sprinkled in a little more of the hemp hearts. 🤤
Aw yay! I am so glad you enjoy this recipe and it turned out great for you, Erin. Thank you for your review & star rating, I really appreciate it!
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