Low Carb Tabbouleh (Tabouli) Salad

LOW CARB TABBOULEH (TABOULI) SALAD

Low Carb Tabbouleh (Tabouli) Salad. 4g net carbs per serving.

This finely chopped salad sees its origins in Middle Eastern cuisine. It is still a popular dish in Arab countries today, where you will often see it served as part of a meze. Inevitably, Tabbouleh found its way to Mediterranean countries such as Turkey and Cyprus, before its popularity spread to every Western culture.

Trouble is… Tabbouleh’s main ingredient is bulgur wheat. So how does one create a keto-friendly copy of this beautiful dish, if the star of the show is missing?


I must admit it wasn’t easy, but I think I’ve found the best bulgur replacement.

How to Make Low Carb Tabbouleh (Tabouli) Salad

Hemp seed hearts are my substitution for bulgur. Hemp seeds are extremely low carb, grainy and neutral in flavour. Plus of course they’re a nutrition powerhouse, rich in vitamins, minerals, essential fatty acids and protein, making them a great clean keto food choice.

Low Carb Tabbouleh (Tabouli) Salad

Bulgur aside, Tabbouleh is all about vegetables. So yes there are inevitably a few carbs involved. With the lemon juice and mint leaves adding quite a few. But you get the benefit of good fats from the extra virgin olive oil, and a good amount of healthy protein from the hemp seeds. Do make sure you use hemp seed hearts, as the skin is quite a tough cookie.

You obviously won’t get the crunch that bulgur would deliver. But I think the hemp seed hearts compensate in a nice way. It’s clearly a compromise. The texture and mouth feel of grains are pretty unique, so you cannot expect a low-carb replacement to be identical.

Low Carb Tabbouleh (Tabouli) Salad

Usually, lettuce isn’t a Tabbouleh ingredient. However, I’ve added it to my Keto-adapted recipe in order to add a bit more bulk and crunch, without unnecessary extra carbs. The remaining ingredients are pretty traditional: cherry tomatoes, cucumber, parsley, and mint. All finely chopped, tossed together with extra virgin olive oil, lemon juice and seasoning. I omit onions because I find they overpower the overall flavours.

Low Carb Tabbouleh (Tabouli) Salad is a really easy dish with a Middle Eastern flavour that goes extremely well with my low-carb Falafel, or a grilled meat feast, or a meze spread.

Enjoy!

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LOW CARB TABBOULEH (TABOULI) SALAD
 
Author: 
Nutrition
  • Yield: 4
  • Serving: ¼
  • Calories: 253
  • Fat: 19g
  • Net Carbs: 4g
  • Protein: 10g
Recipe type: Salads
Cuisine: Ketogenic. Low Carb. LCHF. Dairy Free. Nut Free. Grain Free. Gluten Free.
Prep time: 
Total time: 
Middle Eastern flavours without the bulgur carbs. Perfect as part of a meze, alongside Falafel, or any grilled or barbecued meat.
Ingredients
Instructions
  1. cut tomatoes into quarters; peel, slice lengthways, and cut the cucumber into small cubes; shred the lettuce; finely chop herbs.
  2. put all chopped veggies into a mixing bowl and add hemp seed hearts, olive oil, lemon juice, salt and pepper.
  3. stir well and let sit for 5 minutes before serving.
Notes
The only way to ensure accurate measurement of ingredients is with Metric Kitchen Scales (U.S. option HERE).

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Average rating 5 / 5. Votes: 2

4 Comments

  1. Marion Robinson

    Had this for lunch today, with your smoked salmon pate recipe..YUM !
    VERY good for those like me, who have Diabetes !
    Thanks once again Antya for coming up with these simple recipes,
    as it’s too hot to spend hours in the kitchen, with the oven on !
    Stay safe x

  2. Gladys O'Brien

    Yes, hemp hearts are a perfect crunch replacement for the wheat! Is is sooooo very delicious!
    I found out that I am non celiac gluten sensitive when I read Dr. William Davis’ book, Wheat Belly.
    And became sad that such a delicious salad was off limits. This is fantastic!
    This is such a refreshing salad…especially when served with Lebanese shish kebabs!

    Thank you for all you do,
    Gladys,
    Toronto,
    Canada

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