Hemp Seed Tabbouleh

Serves: 4
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes

Serve as a side dish or scoop it with your favorite chip!

• Ingredients

  • 2 cups parsley, fresh, chopped

  • ⅓ cup mint, fresh

  • Juice from 2 lemons

  • 2 roma tomatoes or 1 hothouse tomato

  • 2 tbsp minced red onion

  • 4 tbsp organic hemp seeds

  • 2 tbsp extra virgin olive oil

  • S & P to taste

• Directions

  1. Wash and finely chop the parsley and mint.

  2. Dice the tomatoes and onion, and place all fresh vegetables and hemp seeds in a large mixing bowl.

  3. Squeeze fresh lemon juice and add it to the bowl.

  4. Add salt, pepper, and olive oil.

  5. Toss everything together until evenly mixed.

  6. Let sit for at least 10 minutes to allow flavors to meld.

  7. Serve chilled or at room temperature.

• Macro Nutrients

  Calories: 268
  Protein: 11g
  Net Carbs: 5g
  Fiber: 4g
  Fat: 22g

  This recipe gets its protein mainly from hemp seeds, which are a complete protein source rich in all essential amino acids. The fat content is predominantly healthy fats from hemp seeds and extra virgin olive oil, which provide both omega-3 and omega-6 fatty acids. Olive oil’s unique structure also contributes plenty of omega-9. All vegetables are considered carbohydrates. The high fiber, fat, and protein content in this meal puts it low on the glycemic index and can be considered a “low-carb” dish. The fiber and micronutrients mostly come from the herbs and tomatoes, which provide fiber and a lot of micronutrients.

• Micro Nutrients & Health Benefits

  Hair:
  This dish contains a blend of healthy fats and antioxidant-rich vegetables that support strong, vibrant hair. Omega-3 and omega-6 fatty acids from hemp seeds help nourish hair follicles and reduce inflammation in the scalp. Manganese contributes to healthy connective tissue, further supporting hair shaft structure.

  • Omega-3 Fatty Acids (hemp seeds and olive oil)
  • Manganese (parsley and lemon juice)
  

  Skin:
  Rich in hydrating and anti-inflammatory ingredients, this tabouleh is a skin-loving dish. Vitamin C aids collagen formation for elasticity and a youthful appearance. Vitamin K helps reduce dark circles and supports wound healing. Antioxidants from parsley, mint, and tomatoes help protect the skin from oxidative stress and environmental damage.

  • Vitamin C (lemon juice, tomatoes)
  • Vitamin K (parsley, mint)
  • Omega-6 Fatty Acids (hemp seeds)
  • Manganese (parsley)

  Health Benefits:
  Hemp Tabouleh is packed with ingredients that bolster overall health. Vitamin K plays a critical role in blood clotting and bone metabolism. The high antioxidant content supports immune function, reduces inflammation, and supports cardiovascular health. Omega-3s from hemp seeds and olive oil contribute to brain and heart health, while the variety of fresh herbs and vegetables aid digestion and provide detoxifying effects.

  • Vitamin K: Supports bone health and blood clotting (parsley and mint)
  • Vitamin C: Enhances immunity and collagen synthesis (lemon juice and tomatoes)
  • Manganese: Aids in metabolism and collagen formation (parsley and lemon juice)
  • Omega-3 and 6: Maintain cellular health, reduce inflammation (hemp seeds and olive oil)