Toasted Hemp Seed and Avocado Salad with Lemon Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant salad featuring creamy diced avocado and nutty toasted hemp seeds, brightened with a zesty lemon vinaigrette. This Mediterranean-inspired salad recipe (vegan, gluten free), ready in about 15 minutes, pairs hemp seeds, ripe avocado, diced, mixed salad greens into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 280 calories and feeds 2, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 5 min Serves 2 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat a dry skillet over medium heat and toast 1/4 cup hemp seeds, stirring frequently, for 3-4 minutes until fragrant and lightly golden. Remove from heat and let cool.
  2. Step 2: In a small bowl, whisk together 3 tbsp fresh lemon juice, 2 tbsp extra virgin olive oil, 1 tsp honey, 1/2 tsp salt, and 1/4 tsp black pepper until emulsified.
  3. Step 3: In a large salad bowl, combine 4 cups mixed salad greens, 1 cup halved cherry tomatoes, and 1 large diced ripe avocado. Pour the lemon dressing over the salad and gently toss to coat.
  4. Step 4: Sprinkle the toasted hemp seeds over the top just before serving for a nutty crunch.

Frequently asked questions

How long does Toasted Hemp Seed and Avocado Salad with Lemon Dressing take to make?

Total time is about 15 minutes (10 min prep + 5 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Toasted Hemp Seed and Avocado Salad with Lemon Dressing?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep hemp seeds from drying out.

Can I substitute ingredients in Toasted Hemp Seed and Avocado Salad with Lemon Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Toasted Hemp Seed and Avocado Salad with Lemon Dressing for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Toasted Hemp Seed and Avocado Salad with Lemon Dressing vegan?

Yes — this recipe is tagged vegan, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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