top down view quinoa tabbouleh freshly mixed in a large mixing bowl with serving utensils.

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5 from 13 reviews

Healthy Quinoa Tabbouleh recipe with hemp hearts comes together creating pleasure for all your senses – visually, texturally and flavor wise!


  • 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 small English cucumber (skin on), diced
  • 1 small red onion, diced or 3 green onions, thinly sliced
  • 1 1/2 cups 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


Quinoa: 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 on low for 15 minutes. Remove from heat, remove cover and let set for 10 – 15 minutes, fluff with fork.

Prep: In the meantime, finely chop your parsley and mint. Dice your cucumber, tomato and onion.

Assemble: 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.

Serves 4 – 6

Store: Leftovers can be stored in the refrigerator for 5 – 6 days, in a covered container.


Make this a light lunch or dinner by adding a can of chickpeas.

Omit the oil to make oil-free.