I have been wanting to make this Quinoa Tabbouleh with Hemp Hearts recipe for some time now and am so glad I finally did. It was light, fresh and delicious. The fresh mint and parsley are a winning combination leaving a fresh, clean taste bite after bite. The cucumber is refreshing, the tomatoes add juiciness while the lemon adds a zestiness.
This is a healthy, clean eating and nutrient dense side or light meal. For those of you who count calories, when you learn to eat clean like this you don’t need to count calories – eat as much as you like and count your blessing instead!
What Is Tabbouleh?
Tabbouleh, aka tabouli or tabouleh, is a popular traditional Middle Eastern side. Traditionally, bulgur wheat it used as the grain of choice but here we’ll be using gluten-free quinoa. Hemp hearts are a perfect accompaniment and add extra nutrients, like all the very important omegas. What I really love about the quinoa and hemp hearts is that they are both complete proteins making this a well-balanced recipe. Quinoa Tabbouleh with Hemp Hearts is an extra healthy version of this delicious Mediterranean side.
Quinoa Tabbouleh Ingredients
The ingredient list for this quinoa tabbouleh is simple and comes together creating pleasure for all your senses – visually, texturally and flavorwise. Not to mention the smell is fresh and delicious too!
- quinoa (I used tri-color)
- garlic powder
- fresh mint
- English cucumber
- red onion
- cherry/grape tomatoes
- hemp hearts
- good extra virgin olive oil
- 2 large lemons
- mineral salt & cracked pepper
Just pure and simple ingredients!
How To Make Quinoa Tabbouleh
Start by making the quinoa. While the quinoa is cooking, finely chop your parsley and mint. Dice your cucumber, tomato and onion. Once quinoa is ready, add in the parsley, mint, cucumber, onion, tomatoes, hemp hearts, drizzle of olive oil and the juice of your lemons, salt & pepper to taste, gently mix together. Serve with a few whole mint and/or parsley leaves and lemon wedges.
So clean & healthy – any day is a good day for tabbouleh!
More Quinoa Inspiration
- Cherry, Pistachio + Mint Quinoa Salad
- Kale, Quinoa & White Bean Soup
- Sesame Quinoa + Tofu
- Strawberry, Apple + Quinoa Spinach Salad
QUINOA TABBOULEH + HEMP HEARTS
Healthy quinoa tabbouleh with hemp hearts comes together creating pleasure for all your senses…visually, texturally and flavorwise!
- Prep Time: 15 min
- Cook Time: 15 min
- Total Time: 30 minutes
- Yield: Serves 4 - 6
- Category: Side
- Cuisine: Vegan
- 1 cup quinoa (I used tri-color)
- 1 3/4 cups water
- 1 teaspoon garlic powder
- 1 bunch parsley (about 2 cups lightly packed), stems removed
- 1 small bunch mint (about 1 cup lightly packed), stems removed
- 1 English cucumber (skin on), diced
- 1 small red onion, diced or 3 green onions, thinly sliced
- 1 1/2 cup cherry/grape tomatoes, halved or quartered depending on size
- 1/4 cup hemp hearts (shelled hemp seeds)
- drizzle of good extra virgin olive oil
- juice of 2 large lemons
- mineral salt & cracked pepper to taste
Rinse your quinoa in a fine mesh strainer to remove any dust (sometimes I do this, sometimes I don’t). In a medium size pot, bring water, quinoa and garlic powder to a boil, cover, reduce heat and simmer for 15 minutes. Remove from heat, remove cover and let set for 10 – 15 minutes, fluff with fork.
In the meantime, finely chop your parsley and mint. Dice your cucumber, tomato and onion.
Once quinoa is ready, add in the parsley, mint, cucumber, onion, tomatoes, hemp hearts, drizzle of olive oil and the juice of your lemons, salt & pepper to taste, gently mix together.
Serve with a few whole mint and/or parsley leaves and lemon wedges.
So clean & healthy…any day is a good day for tabbouleh!
Make this a light lunch or dinner by adding a can of chickpeas.