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. 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 a low-carb, vegan friendly recipe!
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A Protein-Packed Super Salad
Hemp hearts, (the shelled hemp seeds), have 9.5 grams of protein in every serving (3 tablespoons), as well as all twenty amino acids. They also taste nutty and delicious.
Tomatoes, dill, cucumber, and a homemade lemon-based dressing give this recipe fresh flavor. It takes only 10-ish minutes of prep time.
It's the perfect weekday lunch or dinner date recipe next to a vegan protein, grilled bison steak or blackened chicken breast. To finish it off, another dinner date recipe I love is this raspberry crème brûlée. Enjoy!
Featured Comment
From Sabrina: "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!"
Ingredients
- hulled hemp seeds - Also known as hemp hearts. They will be used in both the salad and the dressing.
- tomatoes - I like to use beefsteak or classic vine tomatoes for this hemp salad. You can also use Roma tomatoes.
- avocado - 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.
- olive oil - Because we are using it in a dressing, use extra virgin olive oil for best results.
- fine grain kosher salt - Or sea salt if you prefer.
*Check recipe card for ingredient amounts.
How to Make Hemp Seed Salad
Step 1. In a food processor or blender, process the dressing ingredients together until mostly smooth.
Step 2. Place the tomato in a bowl and drizzle some of the dressing over top. Mix and season to taste.
Step 3. Place the cucumber and avocado in a separate bowl. Drizzle with some of the dressing. Mix and season to taste.
Step 4. Using a round mold, first layer the tomatoes, then the cucumber and avocado, and lastly add the hemp seeds on top.
Chef's Note: You will need to reserve some of the dressing to drizzle over the hemp salad when serving. For the mold, a 4" circular cookie cutter works perfectly (or close to that size).
Step 5. Carefully remove the mold.
Step 6. Pour the reserved dressing on top—carefully—to make sure you don’t break the form.
Step 7. Serve and enjoy the hemp seed salad!
Joss' Tips
- When making this hemp seed salad, having a food processor or blender 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, blending 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.
- 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.
Hemp Seed Salad FAQs
Store leftovers in a covered container in the fridge for up to 1 day. The avocado will start to brown so it is best if eaten immediately or in this time-frame.
Yes, absolutely, and they are nutty and delicious. They can be eaten raw, cooked or roasted.
More Delicious Salads to Try
If you tried this Hemp Seed Salad Recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. And please share the recipe!
📋Recipe
Hemp Seed Salad
Ingredients
For the Salad
- 1 large tomato - seeded & chopped
- 1 ½ cups cucumber - chopped
- 1 cup avocado flesh - chopped
- 3 tablespoons hulled hemp seeds - also known as hemp hearts
Salad Dressing
- 3 tablespoons water
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice - or to taste
- 1 tablespoon hulled hemp seeds
- 1 tablespoon minced fresh dill
- ¼ teaspoon kosher salt - or to taste
Instructions
- In a food processor or blender, process the dressing ingredients together until mostly smooth.
- Place the tomato in a bowl. Place the cucumber and avocado in a second bowl.
- Pour some dressing onto the vegetables--in both bowls--and stir well. (Reserve some of the dressing to drizzle over the salad when serving.) Season with salt, to taste.
- Using a round mold (you can use a cookie cutter), first layer the tomatoes, then the cucumber and avocado. Sprinkle the hemp seeds on top. Carefully remove the mold.
- Pour the reserved dressing on top carefully, to make sure you don’t break the form. Serve and enjoy!
Equipment
Notes
- When making this recipe, having a food processor or blender 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, blending 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.
- For the mold, a 4" circular cookie cutter works perfectly (or close to that size). You can also use a smaller mold for more (but smaller) servings.
- Store leftovers in a covered container in the fridge for up to 1 day. The avocado will start to brown so it is best if eaten immediately or in this time.
Nutrition
Nutrition information on In the Kitch is provided as a courtesy and is an estimate only. It may not include toppings and/or sauces.
Joss says
This salad is unique, tasty and simple as can be! It’s a family favorite in the spring and summer.
Nathalie says
I love your idea of a hemp salad! Fresh veggies and the crunch of hemp seeds! I'll make it !
Joss D says
Thank you Nathalie, I hope you enjoy the salad!
Sabrina says
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!
Joss D says
Thank you Sabrina 🙂 Hemp hearts are definitely a power food and easy to add to salads.