Mediterranean Cucumber Tomato Hemp

Last summer my neighbor returned from Greece with this incredible salad that changed everything I thought I knew about simple vegetables. We sat on her back porch eating bowl after bowl, and I could not believe how something so basic could taste so extraordinary. The hemp seeds were her twist on the traditional recipe, adding this subtle creaminess that tied everything together perfectly.

I brought this to a potluck last month and watched it disappear in literally five minutes flat. Three people asked for the recipe right there, standing around the empty serving bowl with their forks. Something about the combination of cool crisp vegetables and that bright zesty dressing just makes people keep coming back for more.

Ingredients

• 2 large cucumbers: English or Persian cucumbers work best since they have thinner skin and fewer seeds
• 3 medium ripe tomatoes: vine-ripened tomatoes give you that perfect balance of sweetness and acidity
• 1 small red onion: soaking the chopped onion in cold water for 10 minutes takes away the harsh bite
• 1/4 cup fresh parsley: flat-leaf parsley has a cleaner flavor that works beautifully here
• 1/4 cup fresh mint leaves: do not skip this, it is what makes the salad taste distinctly Mediterranean
• 1/4 cup hulled hemp seeds: these add protein and create this lovely creamy mouthfeel
• 1/3 cup Kalamata olives: pitted and sliced, they bring this perfect briny contrast
• 3 tbsp extra-virgin olive oil: use the good stuff here since it is one of the main flavors
• Juice of 1 large lemon: fresh is absolutely essential for that bright pop
• 1 clove garlic: mince it finely so you do not bite into big raw chunks
• 1/2 tsp dried oregano: rubbing it between your fingers before adding wakes up the oils
• 1/2 tsp sea salt: adjust based on how salty your olives are
• 1/4 tsp freshly ground black pepper: adds a gentle warmth that balances the lemon

Instructions

Prep your vegetables:

Start by dicing those cucumbers and tomatoes into similar sized pieces so every bite has a bit of everything. Chop the red onion really fine, then give it a quick cold water bath if you are worried about it being too strong.

Build the base:

Throw the cucumbers, tomatoes, onion, parsley, and mint into your biggest salad bowl. Toss them gently with your hands to distribute everything evenly before adding the heavier ingredients.

Add the good stuff:

Sprinkle in those hemp seeds and sliced olives, giving everything another gentle toss. The hemp seeds tend to sink to the bottom, so lift from the bottom as you mix.

Make the magic dressing:

Whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper in a small bowl. Keep whisking until it thickens slightly and looks creamy emulsified.

Bring it together:

Pour that dressing over the salad and toss thoroughly until every single piece is coated. Let it sit for at least 10 minutes before serving to let the flavors really marry.

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This became my go-to dish for all those summer evenings when turning on the oven felt like a terrible mistake. My kids actually started requesting it for school lunch, which still shocks me considering how much green stuff is in there.

Make It Your Own

Sometimes I throw in a handful of arugula when I want that peppery kick, or add baby spinach for extra nutrients. The beauty of this salad is how forgiving it is with substitutions.

Pairing Ideas

Grilled fish or chicken become something special with this salad on the side. I have also served it alongside falafel with incredible results.

Make Ahead Magic

This salad keeps beautifully for up to two days in the refrigerator, though the cucumbers will release some water. Dress it right before serving for the best texture.

• Keep the dressing separate if meal prepping for the week
• Add fresh herbs right before serving so they do not wilt
• Bring to room temperature for 15 minutes before eating

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This is the kind of recipe that reminds you why fresh, simple food is sometimes the most satisfying of all.

Recipe FAQs

→ Can I make this ahead of time?

Yes, prepare up to 4 hours ahead. Keep dressed or add dressing just before serving to maintain crisp texture. The flavors actually improve after resting together.

→ What can I substitute for hemp seeds?

Pine nuts, sunflower seeds, or pumpkin seeds work well as alternatives. Toasted nuts add extra crunch and complement the Mediterranean flavors nicely.

→ Is this suitable for meal prep?

Absolutely. Store undressed vegetables and seeds in airtight containers. Keep dressing separate and combine when ready to eat. Keeps fresh for 2-3 days refrigerated.

→ How do I keep cucumbers from becoming watery?

Salt diced cucumbers and let drain for 15 minutes, then pat dry. This removes excess moisture and prevents the dish from becoming soggy.

→ Can I add other vegetables?

Bell peppers, radishes, or avocado make excellent additions. Arugula or baby spinach can be tossed in for extra greens and peppery flavor.

→ What proteins pair well with this?

Grilled chicken, fish, or shrimp complement the fresh flavors. Falafel or chickpeas work for plant-based protein. Makes a complete meal with any of these additions.