Mediterranean Cucumber Tomato Hemp (Printable)

Fresh Mediterranean-style salad with crisp vegetables, tangy feta, and crunchy hemp seeds. Ready in just 15 minutes.

# List of ingredients:

→ Vegetables

01 - 2 cups cherry tomatoes, halved
02 - 1 large cucumber, diced
03 - 1 small red onion, thinly sliced
04 - 1/2 cup Kalamata olives, pitted and halved

→ Cheese

05 - 1/2 cup feta cheese, crumbled

→ Seeds & Herbs

06 - 3 tablespoons hulled hemp seeds
07 - 1/4 cup fresh parsley, chopped

→ Dressing

08 - 3 tablespoons extra-virgin olive oil
09 - 1 tablespoon red wine vinegar
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon sea salt
12 - 1/4 teaspoon freshly ground black pepper

# Steps:

01 - Combine halved cherry tomatoes, diced cucumber, thinly sliced red onion, and halved Kalamata olives in a large mixing bowl.
02 - Whisk together extra-virgin olive oil, red wine vinegar, dried oregano, sea salt, and black pepper in a small bowl or jar until emulsified.
03 - Pour dressing over vegetable mixture and toss gently to coat evenly.
04 - Gently fold crumbled feta, hemp seeds, and chopped parsley into salad, taking care not to break up feta excessively.
05 - Taste and adjust seasoning as needed. Serve immediately or refrigerate up to 1 hour before serving.

# Expert Advice:

01 -
  • The hemp seeds add this incredible nutty crunch that makes people pause and ask whats in it
  • It comes together in fifteen minutes flat but tastes like you spent way more effort
02 -
  • Hemp seeds can go rancid quickly so keep them in the fridge and give them a quick sniff before using
  • Adding salt too early will draw water out of the tomatoes and make your salad watery, so salt right before serving
03 -
  • Let the salad sit for at least fifteen minutes before serving to let the dressing penetrate the vegetables
  • If making ahead, wait to add the hemp seeds until the last minute so they stay crunchy

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