Millet Tabbouleh with Hemp Hearts (Lectin-Free, Gluten-Free)

This salad is a lectin-free and gluten-free twist on the classic Middle Eastern salad, tabbouleh.

Nutritious and flavorful, this millet tabbouleh is packed with protein-rich hemp hearts, nutty millet, fresh lectin-free vegetables, and herbs. Plus, it’s easy to make and perfect for a quick lunch or dinner.

A lectin-free millet tabbouleh – No bulgur, no tomatoes, no cucumbers

The classic Middle Eastern tabbouleh is made with bulgur (whole wheat). If you don’t eat gluten or lectins, a classic tabbouleh is out of the question.

For eight years, I lived in the Middle East, and one of my favorite things to eat was the tabbouleh. I would have it at almost every meal. I wanted so badly to recreate a version that I can eat now after removing gluten and lectins from my diet.

This version of tabbouleh is made with millet and hemp hearts. Millet, which is a lectin-free and gluten-free grain, gives the bulk and the carbohydrate base, while the hemp hearts provide protein, healthy fats, and a little more texture to this salad.

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

The complete list of ingredients

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

• 2/3 cup cooked millet (see below cooking method)
• 3 tablespoons hemp hearts
• one big bunch of flat parsley, finely chopped
• one small bunch of fresh mint leaves, finely chopped
• 7 red radishes, finely chopped
• 2 green onions, finely chopped
• 1/4 cup of finely chopped olives (use a mix of Kalamata/green for more flavor)
• 1/2 teaspoon cumin powder
• zest from one organic lemon
• fresh lemon juice from one organic lemon (add gradually and taste)
• 4 tablespoons 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, and pressure cook for 8 minutes. Let the pressure release naturally, and don’t remove the cover for at least 30 minutes, as the grains will continue to cook with the residual heat and steam.

After you remove the cover, fluff the millet with a fork, and let it cool completely before you mix the cooled millet with the rest of the ingredients. This is the case if you make a cold salad, but you can also use the warm millet to make a warm salad, like this Warm Brussels Sprouts and Millet Salad.

How to make this millet tabbouleh

• First, cook the millet as above.
• In a large salad bowl, mix all the finely chopped vegetables and herbs (you can hand-cut them or use a food processor).
• Add the cold millet to the chopped mix of vegetables, and add the hemp hearts, olives, lemon zest, lemon juice, cumin and extra virgin olive oil—season with salt and pepper to taste. Adjust with more lemon juice if needed.
• 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!

More millet recipes

This tabbouleh would go well with the One Pan Beef Kebab Platter with Za’atar Oil.

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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