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Shallow bowl filled with hemp heart tabbouleh made with hemp, cucumbers, herbs and tomatoes.
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5 from 3 votes

Hemp Tabbouleh

A fun spin on traditional tabbouleh, this version uses Hemp Hearts in place of the bulgur.
Prep Time15 mins
Course: Lunch/Dinner
Cuisine: Middle Eastern
Keyword: hemp tabbouleh
Servings: 8
Calories: 171kcal


  • 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.


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 


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