4.8 from 36 votes
Hemp Tabbouleh
A fun spin on traditional tabbouleh, this version uses Hemp Hearts in place of the bulgur.
Prep Time
15 mins
Total Time
15 mins
Servings:
8
Calories:
171 kcal
Course:
Lunch
Cuisine:
Middle Eastern
Ingredients
- 1 cup hemp hearts Manitoba Harvest brand
- ½ cup red onion diced
- 1 ½ cups grape tomatoes quartered
- 1 cucumber chopped into small bits (about 1 1/3 cup)
- 1 cup mint chopped, fresh
- 1 cup parsley chopped, fresh
- 1 clove garlic minced
- 1 lemon juiced
- 2 Tablespoons olive oil or avocado oil
- 1 teaspoon salt sea salt
- black pepper to taste, ground
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.
Cup of Yum
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
Serving
1/8 of recipe
Calories
171kcal
(9%)
Carbohydrates
5g
(2%)
Protein
7g
(14%)
Fat
13g
(20%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
12g
(71%)
Sodium
302mg
(13%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 171
% Daily Value*
| Serving | 1/8 of recipe | |
| Calories | 171kcal | 9% |
| Carbohydrates | 5g | 2% |
| Protein | 7g | 14% |
| Fat | 13g | 20% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 12g | 71% |
| Sodium | 302mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.