Gluten-Free Tabbouleh with Millet and Hemp Hearts

This gluten-free tabbouleh is a fresh, nourishing twist on the classic Middle Eastern salad — completely free of gluten, lectins, and nightshades.

Made with nutty millet, protein-rich hemp hearts, and vibrant herbs and vegetables, it delivers all the bright, zesty flavors of traditional tabbouleh in a gut-friendly way. It’s quick to prepare and perfect for a light lunch, a refreshing side, or a wholesome dinner.

Lectin-Free Millet Tabbouleh — No bulgur, No Tomatoes, No Cucumbers

The classic Middle Eastern tabbouleh is traditionally made with bulgur, a form of whole wheat — so it’s off the table if you avoid gluten or lectins.

I lived in the Middle East for eight years, and tabbouleh was one of my favorite side salads. I used to enjoy it almost daily, and I’ve long wanted to recreate a version that fits my current lifestyle — one without gluten, lectins, tomatoes, or cucumbers.

Most gluten-free versions use quinoa, but quinoa is high in lectins and typically still includes tomatoes and cucumbers, just like the original.

Millet, on the other hand, is both gluten-free and lectin-free, with a texture remarkably similar to bulgur, making it the perfect base for this recipe. I also add hemp hearts — not only do they provide plant-based protein, healthy fats, and fiber, but they lend a lovely texture that enhances the salad overall.

After nearly a decade of recreating traditional recipes to fit my diet and lifestyle, I’ve come to realize that in most cases, it’s not the base ingredients that define a dish — it’s the unique combination of aromatics and spices. That’s where the true soul of a recipe lives.

With tabbouleh, the unmistakable Middle Eastern flavor I fell in love with comes from the vibrant mix of fresh parsley and mint (and plenty of it), a touch of onion, cumin, and a generous squeeze of lemon. All of these are present in this recipe. And after enjoying the authentic version almost daily for years, I can say with confidence: this one comes remarkably close.

Read this article for more about the four gut-healthy, lectin-free, and gluten-free grains.

List of Ingredients

The flat-leaf parsley and chopped fresh mint are essential for this salad’s signature flavor. Be very generous with both.

• Cooked millet (see below cooking method)
• Hemp hearts (hulled hemp seeds)
• Flat parsley
• Fresh mint leaves
• Red / European radishes, finely chopped
• Green onions (scallions)
• Olives
• Cumin powder
• Lemon zest & lemon juice
• Extra virgin olive oil
• salt and pepper to taste

How To Cook Millet In A Pressure-Cooker

Rinse well and drain one cup of millet. Add it to the pressure cooker, top it with two cups of water (or a little bit less, if the millet is already well hydrated), and pressure cook for 8 minutes. Allow the pressure to release naturally, then remove the lid and fluff with a fork. Transfer to a large bowl and allow it to cool completely before using it for cold salads.

The leftover millet can be used to make millet porridge, or you can use warm millet to make a warm salad, like this Warm Brussels Sprouts and Millet Salad.

How To Make Gluten-Free Tabbouleh

• First, cook the millet as above.
• In a large salad bowl, first mix the cold millet and the hemp seeds, and fluff with a fork until everything is well mixed. This will prevent the millet from forming large clumps.
• Finely chop all the vegetables and herbs and add them to the millet and hemp bowl.
• Add lemon juice and zest, cumin, and extra virgin olive oil — season with salt and pepper to taste. Adjust with more lemon juice if needed.
• Transfer to a serving bowl and enjoy! You can serve it immediately, but I prefer to let it cool in the fridge for half an hour before serving.

It can’t get easier than this!

Serve this gluten-free tabbouleh with our One Pan Beef Kebab Platter with Za’atar Oil.

More Millet Recipes

For more delicious ways to use millet, check out these recipes:

• Walnut Millet Bread
• Millet Stuffing (Gluten-Free, Lectin-Free)
• How to Make Millet Porridge
• Thyme Roasted Mushrooms with Millet Polenta
• Warm Brussels Sprouts and Millet Salad
• Easy Millet Salad with Parsley and Mint

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