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!
I love the summer bounty of fresh fruits and vegetables! It makes healthy eating so effortless and tasty too. ;)
Gotta love summertime veggie and fruit season…sure makes life faster in the kitchen. So much to choose from, too. My eyes are bigger than my crisper drawer usually :)
I’ve only tried one hemp protein, but I wasn’t a fan. A big part was texture though, so maybe I’d like the seeds. Goodness knows I already love flax n’ chia.
Love this! Where are your amazing and colorful spoons from?? They always seem to make everything even more enticing – if possible! :)
Thank you. They are from Crate and Barrel – appetizer spoons I think they are called.
That looks amazingly delicious!
I love the colors of that beautiful salad! There’s nothing better than healthy, easy. and delicious
I’ve always been nervous about trying hemp seed but now you’ve given me a dish I’ve gotta try!
This looks so amazing! I’ve been wanting to try Hemp seeds for a long time now but I haven’t been able to find it at wholefoods. I’m making another trip next week and I am determined to find them before leaving the store!
I had the same problem a few weeks ago….I looked EVERYWHERE, even by all the seeds (you’d think they’d be there, right?). They’re by all the supplements, in my WF the chia seeds were next to them as well. Hope you can find them!
Thank you Hannah for the tips! The chia seeds at the whole foods closest to me are in the bulk aisle, but I will definitely try the supplement aisle because I’ve been wanting them for a long time, and this salad is making me want it even more! Thanks again for the advice!
Had all of the ingredients and just made this for lunch — so delish! Definitely a new easy lunch salad for me!
Im happy to hear that Hannah!
Can’t wait to make this–perfect summertime (easy to prepare) meal. I’m adding it to my “Oh She Glows” Recipe Binder!
That is so fun you have a binder of recipes :)
Hi Angela,
I made this for lunch today! It was absolutely delicious! Thank you :)
By the way I bought some hemp seeds today from the bulk bins but I also saw some that were packaged that read “Hulled Hemp seed”….what does that mean?
Hey Tiffany,
Hulled hemp seed is simply hemp seed with its outer shell removed. Hope this helps. :)
Love the look and sound of this salad!
I have no hemp seeds so is there anything I could sub with? Perhaps sunflower? X
Hey Lisa, You could really use any kind of seed (or nut) you like.
Just made this recipe and it is FANTASTIC! Definitely going to be a regular salad this summer :) Thanks for another great recipe!
Yum! I am always happy for a new salad recipe :)
YUM!!! Made this for dinner and it was fabulous!!!
I chopped my tomato and let it drain for a good hour before making the salad and I’m happy to say that the leftovers are still looking great – no sloppy juice at the bottom!
Thanks for another awesome recipe!
What a great recipe, thank you very much for posting. We’re going make a big bowl for this weekends neighborhood get together.
Yum!! I just made this for dinner and it is so delicious! I made it with the addition of some fresh summer squash and zucchini, but without hemp seeds. I’ll have to try it again when I can pick some up at the store. A delightful summer salad!
I love the idea of using summer squash…I’ll have to try that. :)
Wow I can’t believe how much protein a small serving of hemp seeds has! That’s amazing.
This looks delish. I love refreshing salads like this! been sprinkling hemp seeds on all my salads lately.
Hi Angela,
I love your blog and all your recipes are delicious. Your story also reminds me of my own story apart that my vegan & body loving journey is just at the early stage. Thank you for inspiring me to cook some delicious vegan meals.
I have noticed you are a runner and I am also one- I am currently training for a 12km race in august- can you please post a few tips on vegan eating for a race/ training?
Thanks :)
Hey Claire,
I didn’t eat much different than normal when I trained for my races. I basically just made sure that I had a bit more protein after tough runs, whether in the form of beans, legumes, nuts, whole grains, seeds or protein powder. Goodluck with your race!