Quick, Easy, and Refreshing Lebanese Keto Tabbouleh Salad with a Low Carb Twist done in 10 minutes will add lots of healthiness to your daily life. This Mediterranean Keto Tabouli Salad Recipe is entirely Gluten-Free, Grain-Free, Low Carb, Vegetarian, and Diabetic Friendly swapping the Bulgur Wheat with Hemp Seeds.
Low Carb Tabbouleh Salad
Keto Salads
As keto salads are a big part of our lifestyle, there is always a reason to pick your favorite and transform them into fully keto deliciousness.
Newsletter and Keto Free Ebook
For example, I have swapped the potatoes for Turnip in our Mayonnaise Salad to get the perfect swap for our Christmas Dinner. Potato salad is a must on our Christmas table that I could not live without.
Do you wonder how I came up with this Low Carb Tabbouleh Salad?
Since we moved from Dubai, I have always craved Tabbouleh salad. I never made it at home because the original one contained bulgur, which was not part of our low-carb pantry.
As I walked around the shop, I saw this massive bunch of parsley. They were beautifully placed in the basket, and they were so big that all I saw from half of the shop were those big parsley bunches. I had to have some. But I didn’t know what I could use so much.
While I remembered my life in Dubai and how we used to order Tabbouleh in every Arabic or Lebanese restaurant we went to, that second, I thought of replacing bulgur with some seeds. Why not? It would look similar, while it would taste almost the same, and in the end, I will have my lovely Tabbouleh back on the table.
But this time, it is the best Low Carb Tabbouleh Salad.
Not surprisingly, I went with two bunches of parsley and straight into the kitchen to make some for me and all of you.
Tabbouleh salad keto
Why do we need Tabbouleh Salad?
Wonder why you would need Tabouli?
Apart from incredible health benefits, Low Carb Tabbouleh is:
Refreshing
Extra healthy
Delicious
Quick
Gluten-free
Vegetarian
Is Tabbouleh Keto?
Using the original recipe, I have to admit, Tabboulé is not keto. But with our recipe, replacing bulgur wheat with hemp hearts seeds will make our super refreshing salad fully Keto and Low Carb option for your meal plans.
What is Tabbouleh?
Tabbouleh is a very popular salad in the Middle East, which originated in the mountains of Lebanon and Syria. The base of the recipe is always lots of Parsley, Mint, and Bulgur. Different variations are then added, depending on the region. If you are interested to learn more about Tabbouleh, check it out, as I find it interesting.
What is in Tabbouleh?
Tabbouleh, or Tabouli as some call it, contains only a handful of ingredients, but their combination gives you the most refreshing feeling you can imagine. Parsley as the main ingredient is combined with mint leaves for the freshness, tomatoes for the juiciness, lemon and olive oil for a perfect dressing, and bulgur or hemp seeds in our case for that perfect final touch.
Ingredients for Tabbouleh
The must-have ingredients in Lebanese Tabbouleh are Parsley and Mint.
Parsley
The main ingredient of the Tabbouleh Recipe is Parsley.
As parsley is used worldwide, I guess there is no need for me to explain further.
It is a great herb to use daily, filled with antioxidants, flavonoids, and vitamins. With our recipe for Tabbouleh, you get as much parsley into your system as one can manage, as it is beneficial in:
urinary tract infections
kidney stones
gastrointestinal disorders
constipation
diabetes
cough
asthma
high blood pressure
and much, much more
Low Carb Tabouli salad
Mint
Mint or Mentha adds an amazingly fresh aroma to this tabbouleh salad which also:
Helps with digestions
Treats a headache, nausea, and dizziness
Helps with a blocked nose
It prevents Dandruff and Lice
Helps with Colic in babies
Helps with muscle pains
Improves blood circulation
Helps to treat Asthma
Aids in Weight loss
Strengthens our liver
Prevents memory loss
helps in treating depression
We all have planted Mint for that special day when we need it for Mojito (you can check a perfect Low Carb Vodka Mojito Recipe from a friend of mine, Tasha), but have realized it just grows and grows.
Keto Tabbouleh
Low Carb Tabbouleh Salad is made with two beneficial ingredients we all need for our health. Only one bowl adds lots of vitamins one would not believe.
For our Low Carb Keto lifestyle and this lovely Low Carb Tabbouleh Salad, I have made a few changes and have replaced Bulgur with a special ingredient, which looks like Bulgur, and you would not realize it is missing in there. And it will undoubtedly add to the health instead of Bulgur.
Before you read further, try to guess what it is? Have you guessed right? Read more.
Most of the keto or low-carb tabouli recipes you find are made with cauliflower.
Although the cauliflower tabbouleh recipe is excellent and delicious, in my opinion, it does not add that texture as my replacement does.
Green Lebanese salad
Hemp Seeds
Hemp is one of the fastest-growing plants on earth and is getting more popular in various ways.
What are Hemp Seeds?
Nutty Hemp seeds are seeds picked from the hemp plant filled with protein, iron, omega fatty acids, vitamin D and E, magnesium, and zinc.
Hemp seeds are another wonder ingredient, which is excellent for:
reducing heart diseases
it benefits various skin disorders
are a great source of Protein
reduces the symptoms of PMS and Menopause
improves digestion
helps with arthritis and joint pain
beneficial for weight loss
strengthens our skin, hair, and nails
What kind of Hemp seeds to use?
Some companies call hemp seeds also hemp hearts. This is the same thing, so that you know.
Use raw hemp seeds – the way you bought them.
Do not use whole hemp seeds with shells. Although I like them with morning granola, they are too hard to add to the salad. And at the end, you want it to make this Low Carb Tabbouleh Salad as identical to the original as possible.
In our recipe for Tabbouleh, I have used hulled hemp seeds, which are seeds cleaned from the skin to give you that identical texture as bulgur does.
Calories in Tabbouleh
Making this delicious and filling Lebanese Tabbouleh will motivate you even more after seeing the Nutritional value of Tabbouleh.
A whole bowl, which is really plentiful contains only 136 calories, which gives you plenty of additional meals to have with.
To add 5 grams of carbohydrates and 2 grams of fiber, this Gluten-Free Tabbouleh comes to a total of 3 grams of net carbs per portion.
Parsley Salad
What Parsley is the best for Tabbouleh?
When you go around restaurants and try their authentic Tabbouleh Recipes, you might realize no particular type of parsley is used.
It depends on your taste. I personally love parsley and use whatever I have at home.
But to sum it up, Italian or Flat Parsley is less bitter than curly one. And as you need to use lots of it, pick the one you like the most. Or use the flat parsley for the salad and curly one for decoration.
How To make Tabbouleh
Kitchen Gadgets needed:
Mixing bowl
Sharp knife
Spatula for mixing
Ingredients needed:
Parsley
Mint Leaves
Tomatoes
Lemon
Hemp Seeds
Olive Oil
*Exact measurements are listed in the recipe card below.
STEP BY STEP INSTRUCTIONS FOR MAKING THE BEST KETO TABBOULEH SALAD
First step: Prepare Ingredients
Prepare and clean all of the ingredients for the salad.
Keto Tabbouleh Salad Recipe
Second Step: Cut Parsley
With chopping knife, cut parsley to a smallest pieces you can manage. I normally start with cutting it into bigger bunches and then slowly smaller and smaller. You can have a look at the video for a better idea.
Third Step: Cut Tomatoes
Cut all of the tomatoes into small squares.
Fourth Step: Prepare Mint Leaves
Fist separate mint leaves from the stems. Make sure they are clean and same way as cutting parsley, use chopping knife to cut mint leaves into the smallest tiny pieces you can manage.
Fifth Step: Add Hemp Seeds
Place all of the ingredients into a medium size bowl and add Hemp seeds. Pick a bowl, which will be easy to mix everything in.
Sixth Step: Add lemon
Take lemon and squeeze all the juice from it onto the bowl with all ingredients in.
Seventh Step: Add Olive Oil
Use the best Extra Virgin Olive oil you have. The taste is really different. Better the olive oil is, more spicy feeling it has. And adding the good quality olive oil to your salad goes way further.
Eight Step: Mix and serve
With a big spoon mix all of the ingredients together to have the best ever Low Carb Tabbouleh salad. Add dash of salt and pepper and taste.
If you still find it not sour enough, just add more lemon.
Once you make this delicious salad, you can store it in the fridge for 4-5 days.
The lemon will preserve the salad a bit, and you will enjoy it even the next day. Once I make one, we use it as a side dish to all of the food I am making. My daughter loves it, so there is never a slight doubt of waste.
Can you freeze Tabouli Salad?
You can undoubtedly freeze tabouli salad, but I would prefer not to. It lasts in the fridge for a while and since it is made from fresh ingredients, once thawed, it will not have that same crunchiness and taste as a fresh tabbouleh does.
But if you insist, stored in one of your Mason Jars is a perfect idea.
Quick, Easy, and Refreshing Lebanese Keto Tabbouleh Salad with a Low Carb Twist done in 10 minutes will add lots of healthiness to your daily life. This Mediterranean Keto Tabouli Salad Recipe is entirely Gluten-Free, Grain-Free, Low Carb, Vegetarian, and Diabetic Friendly swapping the Bulgur Wheat with Hemp Seeds.
Please note that nutrient values are estimates only. Variations can occur due to product availability and manner of food preparation. Nutrition may vary based on methods of origin, preparation, freshness of ingredients, and other factors.
If you are still looking for some Low Carb products, visit our recommended site on Amazon, which we participate in as affiliates. Just click on the image below and all will be revealed.
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I love this salad. I discovered Hemp Hearts a couple of years ago and love to eat it in the morning as cereal, or add it to my Choc Chia Pudding for a different crunch and more nutrition as a desert. The only thing I do differently is to add garlic to the salad. We love it!
What an idea this is Jane. I would not even think of that, since we just follow the original Lebanese recipe since my daughter is in love with it. But I have to really try to add garlic next time. Thanks for the tip
Yum!!! I love all that fresh parsley, the tomatoes and the hemp seeds. Such a creative twist on one of my favorite classics. Pinning to make. Perfect with summer tomatoes.
I make a Greek “Tabbouleh” salad and use cauliflower rice. Add Kalamata olives and feta. Took it to a Low Carb dinner and NO ONE believed I did not use tabbouleh! Will have to try yours, now, too!
This salad looks beautiful! Thank you. Do you use the hemp seeds raw?
Dear Ouida,
Yes, I use them raw. Exactly how I buy them in the shop.
Have a great day
Zuzana
Are hemp seeds the same as hemp hearts?
Yes, they are
I love this salad. I discovered Hemp Hearts a couple of years ago and love to eat it in the morning as cereal, or add it to my Choc Chia Pudding for a different crunch and more nutrition as a desert. The only thing I do differently is to add garlic to the salad. We love it!
What an idea this is Jane. I would not even think of that, since we just follow the original Lebanese recipe since my daughter is in love with it. But I have to really try to add garlic next time. Thanks for the tip
What a simple but flavorful recipe! Such a brilliant idea to add in hemp seeds.
needed to come up with something low carb since my daughter loves this dish
Yum!!! I love all that fresh parsley, the tomatoes and the hemp seeds. Such a creative twist on one of my favorite classics. Pinning to make. Perfect with summer tomatoes.
Just brilliant to go with any dish
It is awesome that you made this without the bulgar wheat. I would have never thought of that.
You twist your brain if you know your kid loves it
I love tabbouleh, it makes such a great side dish. Can’t wait to try this low carb version!
You will not regret it
Just perfect for summertime and all the time 🙂
I make a Greek “Tabbouleh” salad and use cauliflower rice. Add Kalamata olives and feta. Took it to a Low Carb dinner and NO ONE believed I did not use tabbouleh! Will have to try yours, now, too!
do let me know how you liked it