One of the things I love about summer is that I can eat like a Queen without much effort. Mid July, our crisper is now overflowing with farmer’s market vegetables, none of which need much fuss or strategic planning in order for a memorable meal. Life gets a bit simpler (yet busier) in the summer and our meals tend to follow suit.
This salad is one such easy summer dish I made yesterday. It took about 10 minutes to prepare and it’s almost entirely raw. If there was such a thing as summer in a bowl this would be it. Tomatoes, corn, cucumber, red pepper, fresh dill, and green onion make up the base, while a creamy avocado lemon dressing ties it all together. The flavour is out of this world.
Instead of using a bean or legume for the protein (and requiring the stove-top!), I used hulled hemp seed, a complete protein containing all 10 essential amino acids and also an excellent source of B vitamins, folic acid, Chlorophyll, Vitamin E, potassium, and more (source). Hemp is easy to digest and a fun way to pump up any salad. A little bit goes a loooong way. You can find it in the natural food section of most grocery stores, as well as bulk food stores like Bulk Barn, online (see my vegan shopping guide here), and in health food stores.
Plus, it’s so darn pretty!
Each 2-cup serving of this salad contains 15 grams of protein, 11 grams of fibre, and 14 grams of healthy fats making it hearty and satisfying.
It also goes fantastic with my newest chip obsession – Neal Brothers Tortillas!
Featuring all new, protein-packed salads, hearty toppers, flavour boosters, and dressings you'll want to drink, my new cookbook will transform the way you think about salads. Oh, and be sure to flip to the back for a surprise dessert chapter!
Speedy Summer Hemp Power Salad
Yield
4 cups
Prep time
Cook time
0 minutes
Total time
Ingredients
For the vegetable base
- 1 cup fresh or frozen corn (thawed & drained if using frozen)
- 1 large tomato, seeded and chopped
- 2 green onions, chopped
- 1 & 1/2 cups chopped cucumber (about 1/2 an English cucumber)
- 1 red pepper, chopped
- 1 tbsp minced fresh dill weed
- 3 tbsp hulled hemp seed
For the dressing
- 1/2 cup avocado flesh (1/2 a large avocado)
- 1 garlic clove
- 2 tbsp fresh lemon juice
- 3 tbsp water
- 1 tbsp hemp seed
- 1/4 tsp fine grain kosher salt, or to taste
- 1 tbsp nutritional yeast
Directions
- Chop vegetables and place into a large bowl.
- In a mini processor, process the dressing ingredients together until mostly smooth. You can also mash/chop/mix the dressing ingredients by hand.
- Pour dressing onto vegetables and stir well. Now, stir the hemp seed into the salad. Season to taste and serve. Sprinkle with hemp seed on top because it’s pretty! This salad is best served immediately. With time, water will release from the vegetables and pool at the bottom.
Nutrition Information
(click to expand)
Summer at its finest.
Enjoy!
15g of protein is amazing! I love it! I’m not a huge corn fan, but I bet some frozen edamame would be incredible here – especially with the avocado dressing.
Hemp seed is a new one to be, but I am really loving the nutty taste it adds to dishes. I’ve been sprinkling it on everything, and even blending it into chilled summer soups.
Edamame would be awesome and a great source of protein too…I was actually debating putting it in the salad! I can’t get enough of it.
Hilarious! I am just logging on because I have made this recipe so many times I have memorized it. Hardly a day has gone by in months that my fridge isn’t stocked with atleast 12-16 cups of this deliciousness. The other day I had saw some frozen edamame in my freezer and decided to add. I’m so excited eating it now that I wanted to log onto the comments and add that it would be a great addition. Looks like a TON of people had the same thought! Yippee! <3
I love the tomato + corn combo! I’ve never tried any hemp food product before but I keep hearing about how amazing it is. I’ll have to check out our local health food store next time to see if I can find any!
I am loving the stats on that salad! Avocados are my obsession right now, I really need to get some groceries in my fridge and make this immediately! The weather has been so amazing I haven’t wanted to do anything but sit outside, but my fridge is so very empty ;)
Wow! I’m super impressed with the nutritional info on this bad boy! Definitely bookmarking this one!
Looks pretty! I agree with Laura above and would add edamame too, but I love the hemp seed addition! I think the people at Bulk Barn are going to think I’m hoarding it somewhere because I’ve purchased so much lately!! Have a great day Ange!
Gorgeous, Ang! I don’t love dill, so do you think cilantro would work?
Any herb you like would probably be great in this! I just used dill because Im a huge fan :)
I really love the nuttiness of hemp seeds so I’m sure they taste amazing in this salad! Love all the summery produce included as well!
Be still my heart. I love meals like this, esp in the summer when all I want to eat is fresh veggies & fruit. <3
Ooooh, I love the “gluten free” status of this recipe. Can’t wait to try it! Thanks for sharing!
I love simple summer salads too..I am definitely saving this recipe to make this weekend!
I’ve never used hemp seeds in salads, but it looks like a fantastic add-in, especially when countered with the creamy avocado! Hemp is awesome though – I put it on top of a vegan high-protein cauliflower mash and thought I was in heaven. That reminds me – maybe I should make that dish again!
I love hempseeds and avocado on my salads! I have one packed for lunch today :)
I got hooked on hemp seeds a few months ago and can’t get enough. Can’t wait to try it with avocado dressing.
Love hemp, but have always had a heck of a time finding it anywhere (I’ve had to order it) & I wish it wasn’t so expensive, but I love the stuff, so I buy it anyway. I like sprinkling on pasta b/c it kinda reminds me of parmesean cheese (used to love the stuff).
mmm this looks amazing! I can’t wait to try it =)
Your pictures always look amazing. I cant wait to try this salad tonight. Love love avocadoes.
Thanks Kathy! I hope you enjoy it.
Yum! I love hemp too. They now sell it at costco in canada in the big bags, it’s the cheapest I’ve seen!
Do they really?? That’s exciting! I will keep my eyes peeled for it.
Yep, in the cereal aisle :) its the Manitoba harvest brand.
I wouldnt have thought to look for it there. Thanks for the tip
Hulled hemp seeds. Hmmm. I’ve never used them before — but they make a pretty salad (not to mention all the nutritional qualities! I’m going to have to give it a shot.
I completely agree about summer being more simple but somehow busier, and food reflecting it. We’ve been eating lots of salads and grilled veggies in my house, and I think we should give this a try!
I have a huge bag of hemp seeds ready for something like this!
We love hemp in our house. Hemp seed, hemp oil, and hemp protein/fiber powder. All of these are used daily in our house, especially by my vegetarian daughter.
This salad looks delicious. I have all the ingredients (happy dance!) so i am going to make this for lunch.
Avocado and hemp seed make a super yummy combination!
I’ve been wanting to try out hemp oil for ages now. I’ve heard it’s one of the healthiest oils to take daily!
Hope you enjoy the salad Jody.