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Hemp “Tabouleh” Salad

This hemp tabouleh salad is crazy delicious. I have given this Mediterranean classic a low carb, blood sugar friendly, high protein makeover. The combination of fresh herbs, cucumbers, olive oil, hemp hearts, lupini beans and zesty lemon juice make for a flavorful salad.

This salad eats like a meal so we often eat it for lunch but you can easily serve it as an appetizer to any meal. I like to make a big batch so we can eat it over several days. It is also great for lunchboxes.

Looking for more salad inspiration? Try this Tomato, Avocado, Cucumber Salad, this Purple Potato and Green Bean Salad or this Green Papaya Salad.

Why You’ll Love This Hemp Tabouleh Salad

This salad is super simple to prepare and so hearty and filling you won’t be looking for something to eat for quite a few hours. It also has a pleasant, refreshing taste. You can easily change up the vegetables to whatever you have on hand.

This salad is also grain free, gluten free and can be veganized.

Ingredients To Make Hemp Tabouleh

  • Hemp hearts – Hemp hearts add protein and good fats to this salad.
  • Cucumber  – Cut your cucumber into a small dice. No need to peel it.
  • Bell pepper  – The pepper too should be a small dice.
  • Scallions – I used two scallions, sliced, use the white and the green. These are also called green onions.
  • Fresh cilantro or mint, chopped fine – If I have both on hand, I’ll use both. Parsley also works well.
  • Olive oil – I like to use extra virgin olive oil.
  • Lemon juice – Use freshly squeezed. It tastes way better than bottled.
  • Garlic – Mince one clove.
  • Lupini beans – These beans add loads of protein and fiber. Make sure to roughly chop.
  • Kalamata olives  – Sliced olives add a nice salty flavor and some good fat.
  • Arugula – I used chopped arugula but any leafy green will work.
  • Feta cheese – I added crumbled feta but this is optional.
  • Sea salt – Add some salt to taste.
  • Black pepper – Add black pepper to taste.

Equipment To Make Hemp Tabouleh

How To Make Tabouleh

  • Chop all of the vegetables and add to a salad bowl.
  • Add olive oil and lemon juice and toss to coat.
  • Season with sea salt and pepper and taste to adjust seasoning.
  • Enjoy!

Storage

Store the hemp seed tabouleh in an airtight container in the fridge for 3-4 days. I do not recommend freezing it.

Pro Tips

Here are a few things you can do to make sure your tabouleh salad works out well each time you make it.

  • Cut the vegetables into a very small dice, this makes for great texture.
  • Keep hemp seeds and lupini beans on hand. They both have a long shelf life so no need to worry they will go bad. They can also be used in other salads, not just this one.
  • Use the food processor to finely chop the herbs.

FAQs

What can I substitute for hemp seeds?

Hemp seeds add texture, protein and good fats so I suggest you use them. The salad will taste okay without them but they really do make a difference. I sometimes make a similar salad using riced cauliflower so if you don’t have any hemp seeds on hand this may be an option.

Are hemp seeds high in carbs?

No, hemp seeds are not high in carbs.

Is tabouleh salad healthy?

This hemp seed tabouleh is loaded with vitamins, minerals and fiber and can most definitely be considered healthy.

Did you make this recipe? If you did don’t forget to tag me and share on Instagram!

close up of vibrant tabouleh salad with lemon slices

Hemp “Tabouleh” Salad

Beth Bollinger of Nest Wellness
This hemp tabouleh salad is crazy delicious. I have given this Mediterranean classic a low carb, blood sugar friendly, high protein makeover. The combination of fresh herbs, cucumbers, olive oil, hemp hearts, lupini beans and zesty lemon juice make for a flavorful salad.
5 from 1 vote
Prep Time 8 mins
Course Salad
Servings 2 servings
Calories 485 kcal

Ingredients
 

  • 6 tbsp hemp hearts
  • 1 cup cucumber small dice
  • 1/4 bell pepper small dice
  • 2 scallions sliced, use the white and the green
  • 1/2 cup fresh cilantro or mint chopped fine
  • 2 tbsp olive oil
  • 3 tbsp lemon juice fresh squeezed
  • 1 clove garlic minced
  • 1/3 cup lupini beans rough chopped
  • 1/4 cup kalamata olives sliced
  • 1 cup arugula chopped
  • 1/4 cup feta crumbled (optional)
  • sea salt to taste
  • black pepper to taste

Instructions
 

  • Chop all of the vegetables and add to a salad bowl
  • Add olive oil and lemon juice and toss to coat
  • Season with sea salt and pepper and taste to adjust seasoning
  • Enjoy!

Nutrition

Calories: 485kcalCarbohydrates: 10gProtein: 21gFat: 41gSaturated Fat: 6gPolyunsaturated Fat: 18gMonounsaturated Fat: 16gCholesterol: 17mgSodium: 486mgPotassium: 261mgFiber: 3gSugar: 3gVitamin A: 1521IUVitamin C: 35mgCalcium: 206mgIron: 7mg
Keyword gluten free tabouleh, grain free tabouleh, keto tabouleh, low carb tabouleh, mediterranean salad, paleo tabouleh, tabouleh, tabouleh salad
Tried this recipe?Let us know how it was!

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