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Eat Well Jul. 23. 2013
Salads

Kale Hemp Tabbouleh

Jul. 23. 2013
Salads
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Looking for a grain-free twist on traditional tabbouleh? This Kale Hemp Tabbouleh recipe swaps bulgur wheat for nutrient-packed kale and hemp seeds, creating a fresh, vibrant salad that’s perfect for summer.

Whether you’re following a gluten-free, vegan, or paleo diet, this version is loaded with flavor and can be enjoyed as a side dish, main course, or even in wraps!

Why You’ll Love This Recipe:

  • Grain-Free and perfect for gluten-sensitive diets
  • High in Protein thanks to nutrient-dense hemp seeds
  • Uses fresh, seasonal ingredients available at farmers markets
  • Simple and quick to make
  • Vegan, Paleo, and Dairy-Free

What is Tabbouleh?

Tabbouleh is a traditional Middle Eastern salad made from fresh herbs, vegetables, and bulgur wheat, often enjoyed as a salad, condiment, or side dish. This version swaps bulgur for kale and adds hemp seeds for a modern, nutrient-dense twist. It’s high in fiber, antioxidants, and plant-based protein!

The Benefits of Hemp Seeds

Hemp seeds are not only a source of plant-based protein but also rich in omega-3 fatty acids, magnesium, iron, zinc, and vitamin E. With 10 grams of protein per 3 tablespoons, they’re a great way to boost the nutritional content of this salad. Their mild, nutty flavor pairs perfectly with the fresh ingredients in this recipe. Learn more about hemp seeds and their benefits here.

Serving Suggestions:

  • Main Dish: Boost your protein intake by adding your choice of grilled chicken, tofu, tempeh, beans, or lentils.
  • As a Side: Pair with hummus, falafel, or avocado for a Mediterranean-inspired meal.
  • Wrap It Up: For a portable option, stuff this tabbouleh into a nori wrap or use it as a filling for lettuce wraps.

Pro Tip:

For a creamier texture, mash some fresh avocado into the salad before serving—it creates a rich, delicious dressing and adds healthy fats!

Where to Buy Hemp Seeds:

If you haven’t come across hemp seeds at your local grocery store, try checking your health food store or online retailers. Popular stores like Trader Joe’s and Whole Foods often carry them. For budget-friendly options, consider buying them in bulk—hemp seeds are affordable, and you’ll find yourself using them in everything from salads to smoothies!

FAQ:

Can I make this salad ahead of time? Yes! Kale holds up well to dressing, so this salad can be made in advance and stored in the refrigerator for up to 2 days. Just be sure to toss it again before serving.

Is this recipe gluten-free? Absolutely! By swapping out bulgur for kale, this recipe is naturally gluten-free and perfect for anyone with gluten sensitivities.

How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 2 days. The flavors will deepen as it sits, making it even more delicious!

Closing Thoughts: This Kale Hemp Tabbouleh is a perfect way to incorporate fresh, seasonal ingredients into your meals while staying mindful of your nutrition. Whether you’re making it for a summer potluck, family dinner, or meal prep, this dish is bound to be a hit!

The Recipe

Serves 8

Print

Ingredients:

  • 5 cups organic kale, chopped (you may use Lacinato or regular kale)
  • 2 large tomatoes (about 1 cup), diced
  • 2 cups cucumber, diced
  • 1 cup parsley, chopped
  • 1 cup mint, chopped
  • 1/2 cup scallions, minced
  • 1/2 cup of hemp seeds
  • 1/4 cup olive oil
  • 2 cloves of garlic, minced
  • 1/4 cup of fresh lemon juice (about 2 lemons)
  • 1 tablespoon of lemon zest
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper, ground (to taste)

Directions:

In a large mixing bowl, combine the chopped kale, lemon juice, olive oil, and sea salt.

Taking your hands, knead and “massage” the kale (see the Massaged Kale Salad recipe), until the kale becomes softened.

Take the remaining ingredients and add into the large mixing bowl full of massaged kale.

Mix well and season to taste (make any adjustments for sea salt, pepper, etc.)

Serve or keep chill in refrigerator.

 

 

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