Mediterranean Cucumber Tomato Hemp (Printable)

Fresh, vibrant mix of crisp cucumbers, ripe tomatoes, and nutty hemp seeds with Mediterranean herbs and zesty lemon dressing.

# List of ingredients:

→ Vegetables

01 - 2 large cucumbers, diced
02 - 3 medium ripe tomatoes, diced
03 - 1 small red onion, finely chopped
04 - 1/4 cup fresh parsley, chopped
05 - 1/4 cup fresh mint leaves, chopped

→ Seeds & Additions

06 - 1/4 cup hulled hemp seeds
07 - 1/3 cup Kalamata olives, pitted and sliced (optional)
08 - 1/2 cup feta cheese, crumbled (optional, omit for vegan)

→ Dressing

09 - 3 tbsp extra-virgin olive oil
10 - Juice of 1 large lemon (about 3 tbsp)
11 - 1 clove garlic, minced
12 - 1/2 tsp dried oregano
13 - 1/2 tsp sea salt, or to taste
14 - 1/4 tsp freshly ground black pepper

# Steps:

01 - In a large salad bowl, combine diced cucumbers, tomatoes, red onion, parsley, and mint.
02 - Add hemp seeds and Kalamata olives if using. Gently toss to mix evenly.
03 - In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well combined.
04 - Pour the dressing over the salad and toss thoroughly to coat all ingredients evenly.
05 - Sprinkle crumbled feta on top if desired.
06 - Serve immediately or refrigerate for 10–15 minutes to allow flavors to meld together.

# Expert Advice:

01 -
  • The hemp seeds create this incredible rich texture without any dairy
  • It gets even better after sitting for fifteen minutes, making it perfect for meal prep
02 -
  • The salad tastes completely different after 15 minutes of marinating
  • Hemp seeds can go rancid so give them a quick sniff before using
03 -
  • Use a Microplane for the garlic so it disappears into the dressing
  • Taste and adjust the salt after adding olives since they are quite salty

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