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. 

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4.73 from 11 votes

Hemp Tabbouleh

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

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

Additional Info

Course: Lunch/Dinner
Cuisine: Middle Eastern
Keyword: hemp tabbouleh
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

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

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating




18 Comments

  1. 5 stars
    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. 🤤

    1. 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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