Keto Hemp Hearts Tabbouleh

A refreshing keto tabbouleh salad using hemp hearts for a simple and colourful salad that bursts with flavour.

Using hemp seeds on a keto vegetarian diet is usually sprinkling them over a standard salad. This hemp seed salad uses them in place of bulgar wheat for the classic Lebanese salad dish.

How to make keto tabbouleh

The key to any salad is the freshest ingredients you can purchase. This salad is full of fresh herbs that are enhanced by the lemon and cucumber. It's so refreshing.

The ingredients used in this recipe are:

• Hemp Seed Hearts - A great low carb replacement for bulgar wheat
• Cucumber - Ensure they are ripe and fresh.
• Cherry Tomatoes - Bite sized tomatoes for colour.
• Fresh Mint - an essential herb for the flavour and also aids digestion
• Fresh Parsley - use flat leaf parsley for a milder flavour
• Red Onion - Finely chop this for a small bite in every forkful
• Garlic - I only used one clove but if you are a garlic lover, increase the quantity.

What to serve with this keto salad?

If you are enjoying a keto Middle Eastern meal or meze, this keto tabbouleh salad is a must. Serve with keto pita bread, a low carb hummus and keto falafels.

Other keto vegetarian salads

Bean Sprout salad with Peanut Dressing

Lemon Herb Cauliflower Rice Salad

Broccoli & Red Pepper Salad

Recipe Tips

If you don't have hemp seed hearts, cauliflower rice makes an excellent replacement.

Although I prefer to serve this immediately, if you store it in the fridge for a couple of hours the flavours will develop.

Keto Hemp Hearts Tabbouleh Salad

A fresh, simple salad with hemp hearts that bursts with flavour.

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Prep Time 15 mins

Total Time 15 mins

Course Salad

Cuisine Lebanese

Servings 6 servings

Calories 132 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 cucumber
• 2 cups flat leaf parsley
• 1/2 cup fresh mint
• 1 clove garlic peeled & chopped
• 1/2 red onion finely chopped
• 1 cup cherry tomatoes cut in half
• 1/2 cup hemp hearts
• 2 lemons juice
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Instructions

 

• Deseed the cucumber and cut into small pieces. 
• Finely chop the parsley and fresh mint. A sharp knife will give you better results.
• In a medium bowl, place the chopped mint, parsley, cucumber, garlic, onion and tomatoes. Mix.
• Stir in the hemp seeds and then drizzle the lemon juice. Season with the salt and pepper and mix thoroughly.
• Serve immediately.

Notes

The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.

Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

Nutrition

Serving: 1servingCalories: 132kcalCarbohydrates: 10gProtein: 8gFat: 8gFiber: 3g

Keyword hemp hearts

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