Beets, Hemp Hearts, and Parsley: A Hearty Antioxidant Salad
April 2024, Recipes

Beets, Hemp Hearts, and Parsley: A Hearty Antioxidant Salad

By NIchole Banducci

I love a good salad. They’re such a great opportunity to cram a bunch of veggies into one meal, while delivering on flavor. Bonus points for a salad that can hold its own at any time of year. This hearty antioxidant salad certainly makes the grade!

To me, each salad needs to have a great balance of ingredients, without overdoing it. Achieving that balance typically means a base (greens or grains), a “hero” veggie, texture, and a savory touch. This salad’s breakdown is as follows:

  • Base = parsley
  • Hero = beets
  • Texture = almonds
  • Savory = hemp hearts (nutty) and feta (creamy/salty)


  • 8.8 oz beets (I use “Love, Beets,” pre-cooked)
  • 2 bunches curly parsley
  • 1 cup feta crumbles (I love “Follow Your Heart” vegan feta)
  • 2 cups shelled hemp seeds (or hemp hearts)
  • ½ cup chopped Marcona almonds (almost any nut would be delicious … pecans, walnuts, cashews)
  • Juice of two lemons (about 6 tbsp or ⅓ cup)
  • ⅓ cup olive oil
  • ½ tsp salt
  • ½ tsp pepper
  • 1 tsp garlic powder
  • ½ tsp mustard powder


  1. Dice beets into 1/2” pieces (note – if you want to keep your cutting board beet-juice-free, dice the beets in the same large bowl where you’ll be mixing the salad.)
  2. Chop the parsley into pieces smaller than 1/4” (aka “fine chop”)
  3. Rough-chop the almonds
  4. Put beets, parsley, and almonds into a large bowl
  5. Add feta and hemp seeds to the same bowl
  6. Add lemon juice, olive oil, salt, pepper, garlic powder, and mustard powder to a jar; shake well, and pour over salad in bowl.
  7. Mix well and serve.

I love this salad with an amber ale! Leftover salad can be stored in the fridge for about three days.

April 8, 2024

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