Tabouleh Salad


If your diet allows, this well-known Middle Eastern salad is great with a low-carb bread like this one and it is also delicious with my low-carb Hummus.   I can’t have one without the other, in fact.  This recipe is Atkins Phase 1 Induction friendly.  Hemp hearts are fairly low in carbs and if substituted for the traditional bulgur wheat in Tabouleh recipes, low-carbers can enjoy this Middle Eastern classic with nearly the same wonderful taste as the traditional recipe has!   I can sometimes get my hemp hearts at my Walmart, but I have also had to order them on-line when they are not in-stock locally.


1 ½ c. coarsely chopped parsley (one small bunch)

¼ c. fresh mint, chopped

1-2 finely minced green onions

1/2 c. hemp seed hearts

2 plum tomatoes, seeded & chopped

Juice of 1 leemon (about 1 T.)

1 small clove garlic, minced

4 T. extra virgin olive oil

1/8 tsp. sea salt

1/8 tsp. coarse black pepper

DIRECTIONS:   Combine all ingredients in a bowl and stir to mix.  Can serve immediately at room temperature or chill.  Leftovers are not so good, so only make up the amount you think you will consume completely.

NUTRITIONAL INFO: Makes 4 servings, each contains:

147 calories, 13.85 g  fat, 5.73 g  carbs, 2.48 g  fiber, 3.25 NET CARBS, 1.9 g  protein, 27 mg sodium


11 thoughts on “Tabouleh Salad

  1. Really great. YUM!! I am so happy to keep finding new ways to use cauliflower to make fave dishes into low carb masterpieces!

    1. Can’t really taste the cauli in this recipe, but it was important for the visual appearance of Tabouleh IMO. Hope you like this salad when/if you decide to give it a try.

      1. one cup of cauliflower after it’s been grated, right? (not one cup before grating, I assume).
        Would a cheese grater work for this purpose? if not, would you suggest one type, please?

      2. That should be 1 cup raw cauliflower pieces, then grate that amount up……so you’re only talking about 3-4 flowerettes. It’s not much, as you can see in the pic.

  2. Thank you so much for sharing this. I’ve made tabouleh several times, trying to find an acceptable substitute for the cracked wheat, but I never tried grated cauliflower. The texture is closest to the real thing and the taste is terrific. This is a great salad for taking to summer barbeques.

    1. Glad you liked it, Sandy. I do find the grated cauli an acceptable sub for the traditional grain here. My parsley is almost ready to harvest and I’m eagerly awaiting making up a batch of this soon. 🙂

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