Looking for a grain-free, gluten-free, low-carb tabbouleh? I have just what you crave: an easy tabbouleh recipe without bulgur that will sate the cravings, and become a new favorite.
To be completely honest, this is a hybrid between tipili --the beloved Dominican salad directly descended from the Lebanese tabbouleh-- and a version of tabbouleh that I was unfamiliar with, and that I found out is quite popular in the Middle East.
Is tabbouleh gluten-free / low-carb?
Traditional tabbouleh is made from bulgur, a wheat product, as such it is neither low-carb, nor gluten-free.
Some non-traditional tabboulehs are made with couscous, which is also not gluten-free, or low carb.
There are many substitutions possible, and just as many recipes possible. Some people use riced cauliflower, some use quinoa. My preferred bulgur substitute is shelled hemp seeds.
Hulled hemp seeds --also known as hemp hearts-- are a very nutritious food, easy to find and work with, and --in my opinion-- yields a consistency closer to real tabbouleh than other bulgur wheat substitutes.
About this recipe
As is customary in tipili, I did not use mint, but the recipe has it as an optional ingredient, in case you prefer it that way. Aside from using shelled hemp seeds in place of bulgur, another departure from the most common version of tabbouleh is that I have added cucumber to the recipe.
If you have never tried cucumber in your tabbouleh, I hadn't either. I once came across a recipe that called for cucumber, and I decided to try it, with fantastic results. I also realized that this is a not uncommon version of tabbouleh in the Middle East.
In this recipe the addition of cucumber improves the recipe tremendously. Give it a try.
Gluten-Free, Low-Carb "Tabbouleh" Salad Recipe + Video
- 1 cup shelled hemp seeds, [Amazon affiliate link]
- 1 cup diced tomatoes
- 1 medium red onion, diced into small cubes
- 1 cup of minced parsley
- 1 sprig of mint, minced (optional)
- 2 tbsp olive oil
- Juice from 1 lime
- 1 tsp salt, (or more, to taste)
- 1 small cucumber, minced
- Combining: Mix the hemp seeds with the tomatoes, onion, parsley, mint, oil and lime juice. Season with salt to taste.
- Chilling: Cover and refrigerate until it's time to serve, but not more than an hour or the herbs will start to wilt.
- Serving: Mix in the cucumber, and serve right away.