Gena’s Hemp Seed Tabouli

by Angela (Oh She Glows) on July 28, 2014


Don’t you love when you come across a recipe and it’s made in a way that has never occurred to you before? Culinary discoveries are one of my favourite things about vegan food creation. Before I started experimenting with a plant-based diet, I had no idea there were so many exciting ways to change up traditional animal-based recipes. Almonds make milk? Coconut Cream makes whipped cream? Avocados make chocolate pudding? Lentils make meatloaf and taco meat? Cauliflower makes alfredo sauce? Buckwheat makes raw porridge? GET OUT.

Almost 6 years later, I’m still discovering new twists on classic recipes and often find they taste even better than the real thing. Just when I feel like I can’t possibly come up with a new recipe, I’m inspired by talented bloggers, restaurants/bakeries, and cookbooks just to name a few.

One such talented blogger who has become a dear friend over the years is Gena Hamshaw from the blog, Choosing Raw. She’s been a constant source of inspiration since my early days of blogging (waaaaay back to 2008), so I was naturally excited to be offered a copy of her first cookbook. Her writing is evocative, thoughtful, and informative and her recipes are uncomplicated, full of plants, and always satisfying. If you’ve ever thought that raw recipes require too many steps or hard-to-find ingredients, Gena’s recipes prove just how simple and unfussy they can really be.


Case in point: This Hemp Seed Tabouli straight from Gena’s new cookbook, Choosing Raw: Making Raw Foods Part of the Way You Eat.

Rather than using bulgur in her tabouli recipe, Gena uses hulled hemp seeds. I don’t know why I hadn’t thought of using hulled hemp seeds as a base for tabouli before (cauliflower and quinoa variations were as crazy as I got), but it’s a brilliant swap. This easy switch packs in loads of protein and healthy omega fatty acids, while doing without any cooking. Just chop, mix, and serve. Isn’t that what summer meals are all about? It’s the perfect recipe to whip up for a quick lunch on a hot day and even better if you are without an oven during a renovation. Pair this tabouli with some hummus and crackers (I served it with my Endurance Crackers made in the dehydrator instead of the oven!) and you have yourself a fine summer lunch packed with fresh summer veggies, protein, healthy fats, and more. Fresh, fresh, fresh!


5 from 3 reviews

Gena's Hemp Seed Tabouli

Vegan, gluten-free, grain-free, no bake/raw, nut-free, refined sugar-free, soy-free


Tabouli with a high-protein twist! A tasty raw summer dish that doesn't require any cooking and comes together in less than 10 minutes. Try serving it with my Endurance Crackers and hummus for a fun mezze platter. Recipe from Choosing Raw by Gena Hamshaw. Reprinted with permission from Da Capo Lifelong, © 2014.

4 servings
Prep time
Cook time
0 Minutes


  • 1 cup fresh parsley
  • 1/2 cup fresh mint leaves
  • 1/4 teaspoon sea salt (I used 1/4 + 1/8 teaspoon)
  • 4 medium yellow vine or Jersey tomatoes, chopped (I used 2-3 large red tomatoes)
  • 1 cup shelled hemp seeds
  • 2 tablespoons hemp oil (I used olive oil)
  • 2 tablespoons freshly squeezed lemon juice


1. In a food processor fitted with the “S” blade, process the parsley, mint, and sea salt until minced.2. Transfer the herbs and salt to a large mixing bowl. Add the tomatoes, hemp seeds, hemp oil, and lemon juice. Mix well, and serve.Stored in an airtight container in the fridge, the tabouli will keep for 2 days.

Nutrition Information

Serving Size 1 of 4 servings | Calories 320 calories | Total Fat 25 grams
Saturated Fat 2.5 grams | Sodium 140 milligrams | Total Carbohydrates 10 grams
Fiber 5 grams | Sugar 5 grams | Protein 15 grams
* Nutrition data is approximate and is for informational purposes only.

Choosing Raw is packed with 125 fresh and easy recipes (many of which don’t even require an oven), in addition to a few opening chapters on vegan nutrition, myths and misconceptions, and how to get started. I have several of her recipes bookmarked during our kitchen renovation. The other night I made the Raw Gazpacho and it was lovely too. I threw in some fresh dill and hemp hearts for fun.

For dessert, I tried out Gena’s Raw Key Lime Pie. This is a fun treat to stash in the freezer during the summer.


I made cupcake-sized tarts instead of one 9-inch pie. We just love eating these straight from the freezer. I should also note that I changed up the crust. I cut the cashews down to 1 cup (from 2 cups) and then used 1 cup of rolled oats in its place to save some money. Then I just added a tablespoon of water to make the dough stick together nicely. Worked like a charm!


Be sure to check out Gena’s cookbook: Choosing Raw: Making Raw Foods Part of the Way You Eat if you are looking for easy ways to incorporate more raw (or just veggie-centric) foods into your diet.

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{ 11 comments… read them below or add one }

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Katelyn Sidley August 6, 2014 at 6:52 pm

I’ve been experimenting with tabouli and havent gotten it quite right, this seems easy and full proof! and so yummy with the tomatoes and mint leaves! cant wait to try!


Kate Bateman August 12, 2014 at 11:21 am

It was a huge hit! Great idea.


Maria Reina August 13, 2014 at 5:10 pm

This was absolutely delicious. I added a garlic clove to the food processor and then tossed in some sliced scallions and cucumbers with the tomatoes. I took it to a BBQ on Saturday and it was gone in minutes!


Karen August 19, 2014 at 8:11 pm

I’ve used millet or quinoa but never gave it a thought to use Hemp Seeds. #wholenewlevel


Jeaneen August 19, 2014 at 10:08 pm
Recipe Rating:

I just made this tonight, I added some green onions and a minced garlic clove. It was wonderful. It is a really nice option for a quick and easy tabouli. Thanks!


anaritagodinho August 25, 2014 at 6:01 am

love your blog so much!


Tara September 8, 2014 at 11:13 am
Recipe Rating:

Just made this today- was fabulous! I added garlic to the parsley and salt mixture, and left out the mint (none at the grocery store- bummer!) Was delicious and super easy! Thank you!


Stephanie January 23, 2015 at 2:28 pm
Recipe Rating:

Wow I LOVE it ! This is so quick and easy to make, but sooo good ! I added some chopped red onion and a little bit of corn and it was yuuummy :) Thank you !!!


Hippie Butter April 13, 2015 at 9:58 pm

Thank you for posting this great tabouli recipe. I can’t wait to make it for everyone to enjoy. Keep up the great work.


naz December 18, 2018 at 5:33 pm

Recipe doesn’t say anything about pepitas being in this tabouli. I see pepitas in the bowl in the pic on the right. Pepitas aren’t nuts? Your placement of the pics on the right half of tabouli pics above, make little sense to me in relation to the recipe. No mention of pumpkin seeds or pepitas anywhere. ???


Angela (Oh She Glows) December 19, 2018 at 8:18 am

Hi Naz, The pepitas are found in the Endurance Crackers that I had in the bowl. :) Does this help?


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