Heart-Healthy Hemp Seed Tabouli salad in a bowl

Heart-Healthy Hemp Seed Tabouli

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The summer season is coming to a close, but I still find myself seeking raw foods bursting with vitality and flavor. Something within me wants to match my food with the vibrancy of the season. Every sunset is full of color and depth, mirroring the brilliance of summer fashion. Yes, even our clothing this time of year is full of flavor (so to speak). Gardens are in full bloom, trees have grown to capacity, and nature is at its optimal state, giving one last demonstration of life before autumn’s transition to winter.

This year, I’ve consciously decided to press pause on this season. I want to celebrate the fullness of this moment…to let the vibrancy of this summer reprise sweep over me with a strong gust of its hot-humid-Indiana-wind. And in doing so, I’ve felt distinct gravitation toward freshly bold dishes like hemp seed tabouli. Tabouli is dynamic and delicious, and this grain-less twist on the traditional recipe is no different. It’s colorful, it’s flavorful…you’re going to love this protein-packed, plant-based dish whether you’ve been ruminating on the vibrancy of summer or not!

Gluten-free Tabouli

While traditional Lebanese tabbouleh includes bulgar wheat, this grain and gluten-free recipe uses hemp seeds as an allergy and gut-friendly substitute. Hemp seeds are also a phenomenal source of plant-based protein and essential fatty acids. They’re not the only nutritional heroes of this recipe, however. We’ve proved tabouli can be made with or without wheat, but it always, always includes a plethora of fresh herbs. Herbs! They are the real unsung heroes of this health-promoting dish. Aren’t herbs the unsung heroes of every dish, really? Medicinal and therapeutic qualities aside, they make everything taste better. They’re packed with flavor, which is why we typically use them to garnish our dishes.

Now, imagine taking that garnish and making it the base of your salad. A whole bowl of mint, parsley and dill? Talk about flavor, vibrancy, and nutrition. This is the beauty of tabouli! It’s both bitter and sweet, zesty and tame. This recipe is everything and everything in between but especially clean, refreshing, and vibrant. Share it with others, as it’s sure to bring life to any party, or prepare it quietly at home. Either way, say a blessing of gratitude to the herbs for the goodness they bring to tabouli everywhere and to your wonderful health!

Why we love it:

  • Hemp seeds, or hemp hearts, are the seeds of the hemp plant, or Cannabis sativa. They are rich in GLA, gamma-linolenic acid, a necessary building block for some prostaglandins — hormone-like chemicals in the body that help smooth muscles, control inflammation and body temperature, and are vital to other body functions.
  • Hemp seeds have an excellent 3:1 balance of omega-3 and omega-6 fatty acids, which promote cardiovascular health, strengthen the immune system and balance hormones.
  • Hemp seeds contain “perfect protein” by not only containing all 20 amino acids, but also each of the essential amino acids that our bodies cannot produce. (10 grams protein/1 ounce)
  • The fiber in hemp seeds promotes satiety and in turn aids weight loss.
  • Parsley is a rich source of Vitamin A, C, and K, folate, fiber, and iron.
  • Parsley is also a good source of potassium, calcium, magnesium, and manganese.
  • The flavonoid, apigenin, in parsley has been shown to possess anti-inflammatory, antioxidant, and anticarcinogenic properties.

Hemp Seed Tabouli – Raw



  • ½ c. fresh dill- chopped
  • ½ c. fresh mint- chopped
  • ½ c. fresh curly parsley- chopped
  • 1 jalapeno pepper
  • 1 bunch red radishes- paysanne
  • 2 green onions- chopped
  • 1 large tomato- chopped
  • ½ cup hemp seeds (used in place of cracked wheat)


  • 1/3 cup olive or sesame oil (not toasted sesame oil)
  • ¼ cup lemon or lime juice
  • 1 clove of garlic
  • 1-2 tsp honey
  • salt and pepper to taste


  1. In a large bowl, combine all the salad ingredients.
  2. Combine all the dressing ingredients and blend until smooth.
  3. Toss the dressing with the salad to mix well.
  4. This recipe is better if prepared a day in advance so flavors can melt together. Great served on greens.

Serves 4


(Recipe adapted by Chef Lynda Lacher from goneraw.com)

Want to learn how to create and prepare recipes like this?

Join our Natural Food Chef Program! Picture yourself in your kitchen surrounded by nothing but organic vegetables, whole grains, top-quality meats, eggs and a range of the more unusual things like pâté, kimchi, kefir and bone broth. If you resonate with the idea of creating delicious meals that are not only healthy but downright regenerative, then join us for our 15-week Natural Chef program! Reach out to our Admissions team with any questions about the NFC program: ad********@nt*******.com

Did you make this recipe?

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Chef Kylee Snyder is a graduate of NTI’s Natural Food Chef Program. She currently leads nutritional cooking classes and provides holistic health coaching that has been known to cause deep affection towards vegetables. Connect with Kylee at www.rendezfoodhhc.com.

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