Hemp Tabbouleh

Name: Hemp Tabbouleh
Prep time: 15 min
Total time: 15 min
Yield: 8 serving
Ingredients: 1 cup Manitoba Harvest Hemp Hearts; ½ cup diced red onion; 1 ½ cups grape tomatoes; 1 cucumber; 1 cup fresh mint; 1 cup fresh parsley; 1 clove garlic; 1 lemon; 2 Tablespoons olive or avocado oil; 1 teaspoon sea salt; ground pepper

User Reviews

4.8

36 reviews

Excellent

Prep Time
15 mins
Total Time
15 mins
Servings
8
Calories
171 kcal
Course
Lunch
Cuisine
Middle Eastern

Hemp Tabbouleh

Odette Barnes

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

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Ingredients

Servings

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

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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 would be delicious.
grilled rosemary chicken
would be delicious.
would be delicious.
Feta cheese – This would be a great addition if you don’t need it to be dairy free.
Feta cheese
Feta cheese
– This would be a great addition if you don’t need it to be dairy free.
– 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.
– This would be a great addition and the perfect way to add some healthy fat.
– 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.
–
–
Olives would be a great addition to this recipe.
Olives would be a great addition to this recipe.

Nutrition Information

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Serving 1/8 of recipe Calories 171kcal (9%) Carbohydrates 5g (2%) Protein 7g (14%) Fat 13g (20%) Saturated Fat 1g (5%) Polyunsaturated Fat 12g Sodium 302mg (13%) Fiber 2g (8%) Sugar 2g (4%)