Blueberry Salad with Hemp Seeds

Recipes

This refreshing and nutrient-packed blueberry salad is a perfect blend of flavors, textures, and health benefits. Made with protein-rich hemp seeds, vibrant baby spinach, antioxidant-loaded wild blueberries, crunchy yellow bell pepper, and zesty red onion, it’s as nutritious as it is delicious. The creamy tahini dressing, sweetened with maple syrup and brightened with lemon juice, ties everything together with a nutty and tangy finish.

Whether you’re looking for a light lunch, a quick side dish, or a wholesome vegan meal, this blueberry salad will satisfy your cravings while nourishing your body.

Why You’ll Love This Blueberry Salad

  • Nutrient-Dense Ingredients: Loaded with antioxidants, vitamins, and plant-based protein.
  • Quick and Easy: Ready in just minutes with simple ingredients.
  • Flavorful Dressing: The tahini dressing adds a creamy, nutty, and slightly sweet touch to this refreshing salad.
  • Diet-Friendly: Vegan, dairy-free, gluten-free, and packed with wholesome goodness.

Ingredients

For the Salad:

  • 2 cups organic baby spinach
  • ½ medium yellow bell pepper, diced
  • ½ small red onion, diced
  • ½ cup wild blueberries (fresh or frozen)
  • 3 tbsp shelled hemp seeds

For the Tahini Dressing:

  • 1 tbsp organic creamy tahini
  • 2 tbsp lemon juice
  • 1 tbsp pure maple syrup
  • 1 tbsp Dijon mustard

How to Make Blueberry Salad

  1. Prepare the Salad:
    • Arrange baby spinach on a plate or in a bowl.
    • Top with diced yellow bell pepper, red onion, wild blueberries, and shelled hemp seeds.
  2. Make the Dressing:
    • In a small bowl, whisk together tahini, lemon juice, maple syrup, and Dijon mustard until smooth and well combined.
  3. Combine and Serve:
    • Drizzle the dressing over the salad. Toss gently to coat all the ingredients evenly.
    • Enjoy immediately!

Dietitian Tips

  • Use Fresh Ingredients: Fresh wild blueberries provide the best flavor, but frozen blueberries work in a pinch. Rinse and dry them before adding to the salad.
  • Customize It: Add sliced avocado, toasted nuts, or extra greens like arugula for more variety.
  • Meal Prep: Prep the salad ingredients in advance and store them separately. Add the dressing just before serving to keep the salad fresh and crisp.

Why This Blueberry Salad Is Nutritious

This salad is more than just a meal. It’s a powerhouse of nutrients in every bite. Blueberries deliver a boost of antioxidants, hemp seeds pack plant-based protein and omega-3s, and spinach offers a dose of iron and fiber. Combined with the creamy tahini dressing, this salad satisfies your taste buds and supports gut health..

Blueberry Salad with Hemp Seeds

Julie Pace, RDN
A refreshing and delicious salad made with protein-packed hemp hearts, nutrient-packed baby spinach leaves, antioxidant-rich wild blueberries, yellow bell pepper, and red onion. It's drizzled with a tahini dressing that's infused with maple syrup and lemon for a sweet, nutty flavor.
Print Recipe Pin Recipe
Course Lunch, Salad
Cuisine dairy free, plant-based, vegan
Servings 1

Ingredients
  

  • 2 cups baby spinach, organic
  • 1/2 medium yellow bell pepper, diced
  • 1/2 small red onion, diced
  • 1/2 cup wild blueberries fresh or frozen
  • 3 tbsp shelled hemp seeds

Tahini Dressing

  • 1 tbsp tahini, creamy organic
  • 2 tbsp lemon juice
  • 1 tbsp maple syrup
  • 1 tbsp dijon mustard

Instructions
 

  • Add all ingredients to plate. Drizzle with tahini dressing. Toss well. Enjoy!

Tahini Dressing

  • Add all ingredients to small bowl. Stir until well combined. Drizzle over salad.

Notes

*If using frozen blueberries, rinse quickly under water, drain then dry before adding to salad. 
Keyword blueberries, blueberry salad, hemp seeds