Low Carb Tabouli Recipe

As Amazon and Instacart Associates, this post may contain affiliate links that allow us to generate income.

Low Carb Tabouli,  Tabbouleh, Tab-boo-lee, Ta-boo-lay….However you want to say it is a fantastic side salad and a healthy dish for any low carb eater.

Traditionally, wheat bulgur is used in this dish but we used hemp hearts in it’s place. It’s a great way to squeeze this super food into your low carb lifestyle without much fuss.

🥘Tabouli Salad Ingredients:

  • 1 cup Hemp Hearts – Shelled

I don’t know of any way to use un-shelled hemp hearts but I thought it might be important for someone – this is brand that we like. This item is organic and cost less than a lot of the non-organic competitors.

If you don’t have access to these, or want to cut down on protein, you can always use riced cauliflower in its place.

  • 1 cup Parsley Chopped – I like curly parsley but you can use flat as well.

I feel like flat and curly parsley are really two distant cousins. The curly parsley stays crispy longer and packs more of a bite than flat parsley. I really think it’s just a matter of taste and you can use either one.

Parsley has a TON of health benefits that were overlooked for the longest time. Remember when parsley was just a garnish?

You can check out those befits here if you want to know why we should be squeezing this herb in wherever we can.

  • 1/3 cup Mint Chopped

Mint is going crazy in my high altitude garden right now.

This is one fresh ingredient that I never have trouble finding and it grows like a champ in my kitchen window all year. I got this window box and it fits in my windowsill perfectly.

  • 1/2 cup Green Onions Chopped

I always use both the green and white portions of green onions but feel free to just use chives if you like the milder flavor better.

  • 1/2 cup tomatoes Chopped – Cherry tomatoes have the most flavor.

If you have tomatoes in your garden, you are doubly lucky! Garden fresh tomatoes takes this dish to a whole new high.

  • 1/2 cup cucumbers chopped
  • 1/2 teaspoon Salt * to taste
  • 1/4 cup olive oil Good quality-cold pressed is best.
  • 3 tablespoons Lemon Juice *or Apple Cider Vinegar

👩🏻‍🍳How to Make the Low Carb Tabouli:

I can always get my teen to help chop veggies and I find that she is more willing to eat salad if she helps make it.

  • Chop veggies into bite sized pieces, mix together and enjoy.

It gets better as it sits (refrigerated) for up to 5 days.

📋 Tips and FAQ’s:

  • Can I make this salad ahead of time?

Yes! And it’s better if you do. The flavors need a little time to meld and mellow.

  • Can I freeze this dish?

NOPE. You’ll end up with a gross mush.

  • Chopping herbs takes forever. How can I speed this up?

This salad takes me about ten minutes to chop up. I got one of these handy rocker knives to make it lightning fast.

  • What goes with the Low Carb Tabouli Salad?

This side salad is great with any meal but we have a few recipes that it was just made for pairing with:

That’s all for the Low Carb Tabouli Salad!

If you have any questions or comments please leave them in the comment section below.

This recipe is pretty straight forward and this dish is sort of one of those things that you can customize to your own liking.

In fact, here at Castle in the Mountains, we believe that is the ONLY way to the Keto Lifestyle to work long term.

Experiment and make this recipe the way that you like it and you’ll be getting all of those greens into your diet in no time.

Cheers for now friends!

Brandy

More Low Carb Recipes to Love:

Low Carb Tabouli FI

Keto Low Carb Tabouli with Hemp Hearts

Brandy
This crisp veggie salad is made with hemp hearts, parsley, cucumbers, tomatoes, mint and seasoning. It's the perfect side salad or lunch and it only gets better with time. Great meal prep salad that you can eat all week!
5 from 1 vote
Prep Time 10 minutes
Total Time 10 minutes
Course Salad
Cuisine Mediterranean
Servings 4 Servings
Calories 429 kcal

Ingredients
  

  • 1 cup Hemp Hearts Shelled
  • 1 cup Parsley Chopped – I like curly parsley but you can use flat as well.
  • 1/3 cup Mint Chopped
  • 1/2 cup Green Onions Chopped
  • 1/2 cup tomatoes Chopped – Cherry tomatoes have the most flavor.
  • 1/2 cup cucumbers chopped
  • 1/2 teaspoon Salt * to taste
  • 1/4 cup olive oil Good quality-cold pressed is best.
  • 3 tablespoons Lemon Juice *or Apple Cider Vinegar

Instructions
 

  • Chop veggies into bite sized pieces, mix together and enjoy. It gets better as it sits (refrigerated) for up to 5 days.

Notes

This recipe makes four servings. Double if you plan to eat it all week and use as a meal prepping food. It only gets better with time (up to 5 days, no longer).

Nutrition

Serving: 0.25recipeCalories: 429kcalCarbohydrates: 8gProtein: 20gFat: 36gSodium: 595mgFiber: 5gNet Carbs: 3gFat Ratio per Serving: 75.52%Protein Ratio per Serving: 18.65%Carb Ratio per Serving: 2.8%
Keyword 10 minute side dish, Dairy Free, gluten free
Tried this recipe?Mention @ketocastleinthemountains or tag #ketocastleinthemountains!

The nutritional information for the Low Carb Tabouli is provided as a courtesy. We’re pretty careful about our figures, but if you ever feel like anything is off please feel free to do your own calculations.

5 from 1 vote (1 rating without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating