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In today’s society there is a growing focus on eating health conscious food to fuel your body and mind, but sometimes finding a recipe that is healthy, delicious, and easy is a tall order. So how should you go about achieving your goals to be healthier without losing your mind over it?

Try taking a look at the ingredients in this quick and easy hemp seed salad. Not only is it all of the above, it is vegan friendly! Avocado has stolen the spotlight recently as far as healthy foods go, and for good reason. It is dense in nutrients with a bright flavor and nice, creamy texture. With vitamins K, C, B5, B6, and more, the avocado packs the health punch you’re looking for.

Hemp Seed Salad on a plate.
Hemp Seed Salad on plate with fork.

Combine the avocados with hemp hearts, which have 9.5 grams of protein in every serving (3 tablespoons), as well as all twenty amino acids, this recipe goes above and beyond off the health factor. Tomatoes, dill, cucumber, and lemon give this recipe the fresh flavor to make you want to come back for seconds!

Hemp Seed Salad on plate closeup.

When making this recipe, having a food processor will make creating a silky smooth dressing quick and easy, however if you don’t have access to one or just don’t want to wash the extra dishes, mashing the ingredients by hand will still give you a tasty dressing. Taste and season as you go to avoid under or over salting the dish.

Hemp Seed Salad on a plate with dill sprig.

Using a round mold or cookie cutter to shape the vegetables and seeds will not only give you even portion sizes, but it will also impress family and friends with it’s elegant style.

This recipe makes enough for two servings, and taking only 15 minutes of prep time makes this the perfect weekday lunch or dinner date recipe.

Hemp Seed Salad on plate with fork.

Hemp Seed Salad

Joss D
Not only is this salad bright and fresh with a nice combination of textures, it is also vegan friendly!
5 from 1 vote
Prep Time 15 mins
Total Time 15 mins
Course Salad
Cuisine American
Servings 2
Calories 337 kcal


  • 1 large tomato - seeded & chopped
  • 1 ½ cups cucumber - chopped
  • 1 cup avocado flesh - chopped (½ large avocado)
  • 3 tbsp. hulled hemp seeds


  • 3 tbsp. water
  • 2 tbsp. olive oil
  • 2 tbsp. fresh lemon juice - or to taste
  • 1 tbsp. hemp seeds
  • 1 tbsp. minced fresh dill
  • ¼ tsp. fine grain kosher salt, - or to taste


  • Place the tomato in a bowl.
  • Place the cucumber and avocado in a separate bowl.
  • In a mini processor, process the dressing ingredients together until mostly smooth.
  • Pour dressing onto vegetables – in both bowls – and stir well. (Reserve some of the dressing to drizzle over the salad when serving.) Season to taste with salt.
  • Using a round mold (you can use a cookie cutter), first layer the tomatoes, then the cucumber and avocado, and lastly add the hemp seeds. Carefully remove the mold. Pour the reserved dressing on top carefully, to make sure you don’t break the form. Serve and enjoy!


round cookie cutter


Calories: 337kcalCarbohydrates: 8gProtein: 12gFat: 29gSaturated Fat: 3gSodium: 250mgPotassium: 335mgFiber: 2gSugar: 3gVitamin A: 1305IUVitamin C: 23.6mgCalcium: 77mgIron: 5mg

Nutrition information on In the Kitch is provided as a courtesy and is an estimate only. It may not include toppings and/or sauces.

Keyword hemp seeds
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Recipe Rating

  1. I love this recipe! So simple and easy but so tasty and healthy. I didn’t realize how amazing hemp hearts are, I’ll be using them more 🙂 Thanks!

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