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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 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

    Cup of Yum
  1. 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.
  2. 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

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%)

Nutrition Facts

Serving: 8Serving

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.