Home Recipe Index Diet Preference Gluten-Free Hemp Heart Tabbouleh

Hemp Heart Tabbouleh

By Brittany Mullins

4.75

22

Last updated on Jul 17, 2024

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GFGluten-FreeDFDairy FreeVVeganVGVegetarian

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 chicken kabobs would be delicious.

Feta cheese – This would be a great addition if you don’t need it to be dairy free. 

Avocado – This would be a great addition and the perfect way to add some healthy fat. 

Olives – Olives would be a great addition to this recipe. 

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. 

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4.75 from 12 votes

Hemp Tabbouleh

By: Brittany Mullins

A fun spin on traditional tabbouleh, this version uses Hemp Hearts in place of the bulgur.

Prep Time: 15 minutes minutes

Total Time: 15 minutes minutes

Servings: 8

Ingredients  

1x2x3x

• ▢ 1 cup Manitoba Harvest Hemp Hearts
• ▢ ½ cup diced red onion
• ▢ 1 ½ 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.

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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 would be delicious.

Feta cheese – This would be a great addition if you don’t need it to be dairy free. 

Avocado – This would be a great addition and the perfect way to add some healthy fat. 

Olives – Olives would be a great addition to this recipe. 

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner

Cuisine: Middle Eastern

Keyword: hemp tabbouleh

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