December 19th, 2022
Taboule Salad
A delicious twist on the original taboule salad (tabouli) with juicy cherry tomatoes, cucumber, hemp seeds, and loads of fresh herbs. This gluten-free and wheat-free taboule will be a firm favorite!
Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.
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Table of Contents
What is Taboule?
Taboule goes by several “spellings” and names, aka taboulé, tabbouleh, French taboulè, Lebanese Tabbouleh, tabouli… and I am sure many more.
Just like its spelling it has various incarnations on how to make it too. Mostly a fresh parsley and herb salad, with tomato and bulgur wheat. It is simple and tasty. Variations include different herbs, dressing, vegetables, and different grains or in this recipe seeds.
Taboule is traditionally served as part of Middle Eastern, Mediterranean and Arabic cuisine. It is perfect served with grilled meats, hummus, baba ganoush, pita bread and so much more! Try it with our Lebanese Beef Kofta recipe.
FACT: How to pronounce taboule. Albeit there are several versions. You say “tomahto” I say “tomayto”. Haha!
Related Recipes: Easy Garlic Kebab Sauce / Lebanese 7 Spice (Baharat)
Why You’ll Love It
Quick and easy – This classic taboule salad recipe is super simple and ready in minutes.
Gluten free – taboule is gluten-free, grain-free, vegan, and low in carbs.
Versatile – use as a side salad, or bulk it out with avocado, crumbled feta, vegetables or protein.
Taboule Ingredients
Scroll to the recipe card for the full list of ingredients to make this easy keto tabouli recipe.
Italian parsley – also known as continental parsley is the best parsley to use. Don’t use curly parsley as it just won’t taste the same. Parsley is the main ingredient so make sure it is fresh. You want (firmly packed) two cups flat leaf parsley (mostly leaves and some stems) for
Mint leaves – fresh common mint is what you need. Swap with cilantro (coriander) if you prefer.
Green onions – slice super thin. If you don’t have any swap for 1/4 red onion finely diced.
Cherry tomatoes – I like to use mixed cherry tomatoes, but you can use any tomato you like. swap with strawberries, raspberries or avocado if you prefer.
Hemp hearts – to make this low carb and keto friendly, I use hemp seeds. You can substitute with orzo, risoni, bulgur wheat (traditional tabouleh), or couscous. Taboule with couscous and Orzo Tabbouleh used tobe big favorites of mine before following a low carb diet.
Other ingredients – use a simple dressing like extra virgin olive oil and lemon juice. Red wine vinegar, hemp seed oil or avocado oil are also great alternatives. To make it more of a meal add diced cucumber, avocado, nuts, and seeds.
How to Make Taboule
Step 1. Finely chop parsley, mint, and green onions. Place into a large bowl.
Step 2. Add the remaining ingredients and mix everything together. Season to taste.
HOT TIP. Mix through the dressing only when ready to serve.
What to Serve with Taboulé
Lebanese taboule goes great with so many other foods. Pair it with steak and sauteed mushrooms, or a keto chicken kebab.
Make it heartier with grilled chicken, hot smoked salmon, or cooked shrimp (prawns). I love it with perfect blemish-free avocado slices and Kafta.
Recipe FAQs
Does taboule contain gluten?
This version is both wheat-free and gluten-free. Authentic Lebanese tabouli contains bulgar wheat which does have gluten. Use hemp seeds, sunflower seeds, or cauliflower rice to make the taboule gluten free, low-carb and keto-friendly.
Can I freeze taboule?
You can freeze it and use in soups, stews, or stir-fries. As a Lebanese salad, it is best served and eaten within a few days.
More Salads You Might Like
- Keto Roasted Pumpkin Salad with Lemon Yogurt
- Keto Thai Beef Salad
- Spiced Chickpea Salad
- Four Bean Salad
- Israeli Salad
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Watch Me Make It
A very quick step-by-step video on how to make this amazing wheat free taboule.
Taboule Salad
A delicious twist on the original taboule salad (tabouli) with juicy cherry tomatoes, cucumber, hemp seeds, and loads of fresh herbs. This gluten-free and wheat-free taboule will be a firm favorite!
Calories: 177kcal
Add to Collections
Servings: 6 serves
Tap or hover over number to scale ingredientsIngredients
- 2 cups Italian parsley see notes
- 1 cup fresh mint leaves
- 2 green onions
- 0.5 cup cherry tomatoes quartered
- 0.5 cup cucumber diced
- 0.5 cup hemp hearts or orzo, risoni, bulgur, or couscous
- 3 tbsp extra virgin olive oil
- 3 tbsp lemon juice
- Salt flakes and black pepper to taste
- Crumbled feta, diced avocado, flaked toasted almonds, optional
Instructions
CONVENTIONAL METHOD
- Finely chop parsley, mint, and green onions. Place into a bowl.2 cups Italian parsley, 1 cup fresh mint leaves, 2 green onions
- Add the remaining ingredients. Mix to combine. Season to taste. Serve0.5 cup cherry tomatoes, 0.5 cup hemp hearts, 3 tbsp extra virgin olive oil, 3 tbsp lemon juice, Salt flakes and black pepper
THERMAL METHOD
- Place parsley, mint and spring onion into mixer; chop 5 sec/speed 7. Transfer to a bowl.2 cups Italian parsley, 1 cup fresh mint leaves, 2 green onions
- Add the remaining ingredients. Mix to combine. Season to taste. Serve.0.5 cup cherry tomatoes, 0.5 cup hemp hearts, 3 tbsp extra virgin olive oil, 3 tbsp lemon juice, Salt flakes and black pepper
Video
Notes
TABOULE INGREDIENTS
I use Italian flat leaf parsley. Chop both the leaves and stems if preferred.
Green onion is a scallion or shallot (by other names).
Hemp hearts (seeds) are available in most supermarkets. I LOVE Vasse Valley hemp hearts. Use couscous, Israeli couscous, quinoa, sunflower seeds, farro, or barley for some higher carb options. Burghul, also known as bulgur wheat, is the common ingredient used in Middle Eastern tabbouleh.
THERMOMIX TABOULE
This recipe is so easy to whip up taboule with a Thermomix. The herbs are the only part of the recipe I chop using the mixer. If you like tomato a little smushie they add that in too.
STORAGE AND FREEZING
Store in an airtight container in the fridge for up to 5 days. Taboule is best made and eaten on the day. If it doesn’t look so appetising after a couple of days, add it to any stock, soup, stew, casserole or keto pasta dish.
Alternatively, store in an airtight container and freeze.
If you have any queries, or questions or are unsure of substitutions, please scroll up to the blog post for more information.
This recipe yields approximately 6 servings. The actual number of servings will depend on your preferred portion sizes.
To calculate the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe by 6. The result will be the weight of one serving.
Nutritional values shown are guidelines only. They are for 1 serving using the ingredients listed.
Your Own Notes
Nutrition
Serving: 1serve | Calories: 177kcal | Carbohydrates: 5g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 16mg | Potassium: 214mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2199IU | Vitamin C: 36mg | Calcium: 75mg | Iron: 4mg | Magnesium: 20mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!
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38 Comments
I always thought this dish would be harder to make! I’m excited to try the recipe…so simple and fresh – an overlooked side dish for sure 🙂
absolutely!
colorful and healthy greens. Nutritious combination. Perfect Light Dinner platter. Refreshing and crunchy too.
I am so happy you enjoyed it
First, this salad recipe looks incredibly delicious! Second, love the color it gives makes it so enticing! Lastly, it’s a perfect salad dish for this Christmas festivity!
It sure is Jamie! Thanks for trying it and taking the time for leaving a review
Such a delicious, easy, and healthy salad recipe to make.
My husband and I love it!
Glad you enjoyed it Amy!
This salad is a perfect balancer for the holiday table. It’s cool and refreshing…sounds absolutely delish!
I hope you enjoy it Tammy!
What a scrumptious adaptation on a classic recipe! This was absolutely delicious and a keeper!
I am so happy you enjoyed it Lori
This taboule salad looks vibrant and tasty while healthy at the same time. Thank you for sharing.
You are very welcome
We made a version of this taboule salad in culinary school, but thos recipe was much more flavorful. Will definitely make this salad again!
Good to hear you enjoyed it Lauren.
I love Mediterranean food! This is a new recipe for me but I am excited about it. It has everything I love!
I hope you love it
Oh wow! I’m a Tabboulie addict and honestly thought this wouldn’t be as nice as us8ng cracked wheat – how WRONG was I! Thank you so much Megan for introducing me to hemp seeds! This recipe is absolutely delish. I used walnut oil instead of olive and it was yummo.
Yay! So good to hear you really enjoyed it Fiona. I love it so it is always good to know I am not the odd one out 😂