Side Series: Buckwheat and Hemp Tabbouleh


I often hear people saying that they get into routines with their diets and as a result, start to get bored of what they eat. Protein, sweet potatoes, brown rice, a side of steamed kale. Sound familiar? That way of eating is fine when ‘detoxing’ or ‘resetting’ but on a daily basis I think you deserve better (and tastier!).

It IS possible to eat healthy without compromising taste and VARIETY! So thats why I’ve come up with this mini Side Series to offer some delicious, nutritious and easy recipes that can help you stay on track with your eating and keep your tastebuds happy too.

Sooo without any further ado, the first instalment of the side series: Buckwheat and Hemp Tabbouleh.


Tabbouleh is a mediterranean salad that boasts lots of fresh parsley, bright tomatoes, cucumbers and bulgur. I love tabbouleh because of it’s cheerful dressing made mostly of lemon and oil. It’s soo easy to make, keeps well in the fridge (3-5 days) and reminds me of summer and being able to eat outside.

My take on Tabbouleh replaces bulgur with buckwheat groats and hemp hearts making it a no-cook dish (extra easy to prepare!). Buckwheat is often confused for a gluten containing grain. This is false as buckwheat actually isn’t a grain and does not contain gluten or even wheat! It is actually a fruit seed from the same family as rhubarb. Buckwheat promotes blood sugar balance which can lower the risk of diabetes. It’s rich in antioxidants and is suitable for those with celiac disease.

Often you’ll find buckwheat in the bulk department of your local health food store. Here’s something to remember: buckwheat groats (these are the ones you’ll need for this recipe) are light beige in colour with a slight green tinge. Not to be confused with KASHA which is buckwheat, however it’s been toasted making the taste and texture different.

This salad also contains Hemp Hearts, one of my favourite products! Not only is it a Canadian product, it’s sustainable, packed with nutrients including essential fatty acids, protein and fibre, and it’s so versatile. I almost always have hemp hearts in the fridge. They have a mild, nutty taste and can be used in smoothies, sprinkled on top of salads and soups, mixed into granola or made into a dairy-free milk (recipe to come 😉 ).

FullSizeRender (6)

This salad would be a great side to falafels, grilled chicken breast, kebabs, or fish!


Buckwheat and Hemp Tabbouleh

makes 5-6 servings

What you’ll need…

1 large bunch of Italian parsley (or two small) chopped

1 cucumber diced

1 tomato diced

1/2 red onion diced

1 cup buckwheat groats

1 cup hemp hearts


For the dressing

juice of 1 lemon

3 tbs. olive oil

1/2 tsp. sea salt

pinch of black pepper

1 clove of garlic minced

1/2 tsp. mustard

How to do it…

  1. Before washing and preparing your vegetables, place the buckwheat in a bowl and cover with water and let sit to the side.
  2. In a small bowl make your dressing by whisking together ingredients. You may find that you have left over dressing (which is great). Make sure you save leftovers in a sealed glass jar in the fridge.
  3. Next in a large bowl,mix all vegetables and hemp hearts together with a spoon.
  4. At this time strain the buckwheat groats from the water it’s been sitting in. While the buckwheat is in the strainer, allow water to run over it for about 1 minute to make sure it’s rinsed well. You’ll notice a slime, this is great for baking with buckwheat, but not pleasant in dishes such as this one!
  5. Now add the buckwheat and desired amount of dressing into the bowl and give it one final stir, and you’re done!