Emily’s deli is a little spot in Northeast Minneapolis that makes hands down the best tabbouleh in the city; the ingredients are fresh the seasonings spot on and the pita bread melts in your mouth - it’s worth the trip.
A month ago I bought a bag of hemp hearts at Costco - which may or may not have been a good idea. I tried them in an overnight soaked “oats” kind of recipe - skip that; on salads - keep that and sprinkled like sesames seeds to finish off a dish - again keep.
Hemp hearts may look little, but they contain 10 grams of plant-based protein and 12 grams of omega-3 and omega-6 per 30-gram serving (more than a comparable serving of flax or chia) so they are good for you and they have that nutty flavor I like.
I had a tabbouleh craving and didn’t really have time for a trip to Emily’s so I did a quick search for a recipe. Knowing I didn’t have bulgar I decided to give hemp hearts a try as a substitute - definitely a good choice.
I started with all the regular ingredients and simply replaced the bulgar with hemp hearts - done.
Ingredients
1 cup Manitoba Harvest Hemp Hearts
1/2 cup diced onion
1 1/2 cups grape tomatoes, quartered
1 cucumber, chopped into small bits (about 1 1/3 cup)
1 cup fresh mint, chopped
1 cup fresh parsley, chopped
1 clove garlic, minced
1 lemon, juiced
2 Tablespoons olive oil
salt and pepper to taste
Instructions:
Add all ingredients in a large bowl and toss to combine. Taste and add additional lemon juice, olive oil and pepper, if needed. Serve immediately or chill in the fridge until ready to serve. The tabbouleh may collect a little liquid as it sits, just give it a good stir if this happens.
Serve with pita bread - Nom nom nom.
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