Story: Hemp Seed Salad
Episode: 1
Presenter: Julie Meek
Air Date: 27th September 2020

The incredible health benefits of hemp seeds have seen them grow in popularity over the past couple of years.

• Hemp seeds are actually classified as a nut as they have a crisp shell and a soft heart.
• These seeds have been around for centuries but it’s only in recent times that their food value has become apparent.
• They contain 30% protein and have an excellent oil profile, being rich in polyunsaturated fats. They also contain lots of fibre, which is great for our gut.
• Those who follow a plant-based diet can find it difficult to get enough protein in their diets. Hemp seeds are a great solution and can be added to cereals, baked goods or smoothies.

Grainy Salad with Hemp Seeds

Ingredients
1 cup freekeh or barley
¼ red onion, finely diced
½ cup currants or cranberries
1 orange, chopped
½ cup puy lentils
6 small beetroot
handful each of pumpkin seeds, slivered almonds and pine nuts
handful parsley and coriander leaves
¼ cup hemp seeds

Dressing:
1tsp ground cumin
1tsp honey
juice of 1 large lemon
¾ cup Greek style yoghurt

Instructions
In a small jug or shaker, mix together yoghurt, cumin and honey to make the dressing. Peel beetroot, quarter and roast in moderate oven. Put lentils and freekeh on to boil in 2 separate saucepans. Bring freekeh to a simmer and cook for 30 minutes until tender but still a bite to it. Drain and cool. Lentils won’t need as long. Bring to boil and simmer for 20 minutes until tender. Drain and cool. Chop herbs coarsely, onion finely and mix through lentils and freekeh. Squeeze lemon juice on top of salad and fold through gently. Fold through the seeds and currants. Add orange and chopped beetroot. Drizzle the dressing on top of the salad and serve with grilled meat.