Black Bean and Hemp Seed Salad

Black bean and Hemp seed salad is a super filling, colorful and protein-rich salad with simple spices and flavors.

Black bean and hemp salad in a white bowl on a wooden chopping board and peppers, cilantro and mango on the side.

What are hemp seeds and how healthy are they?

Hemp seeds are a nutty, slightly sweet seeds that are technically nuts, but the outer shell is removed to get the seeds or hemp hearts which is what we consume. They are white greenish in color and have a mild taste which makes it perfect in any kind of dish without altering the taste of the dish. Hemp seeds are a powerhouse of nutrients, they are rich in protein, fiber, unsaturated fatty acids (Omega 3s, Omega 6s) and essential amino acids. They are good for your skin, hair, heart and gut health and a perfect plant-based protein replacement. Make sure to add at least one serving of hemp seeds to your diet, it’s really beneficial. I add it to my smoothies, my kid’s cereal, in between their PB&J or Nutella sandwiches and sometimes even to their rice.

Black bean and hemp salad in a white bowl on a wooden chopping board.

Ingredients used to make the Black bean and Hemp seed Salad:

Its a very simple, easy and filling salad. Please feel free to change the vegetables and beans to your liking. This is what we used:

Black Beans: We love using homemade beans in my salad as they have a little bite to them as per my taste. We like cooking black beans in the Instant pot for quick and stress-free homemade beans. Canned beans can be used as well, and they work perfectly.
Hemp Seeds: Hemp seeds are a perfect addition to this healthy and protein-rich salad. It doesn’t change the taste or texture and blends in perfectly.
Vegetables and fruits: I add so many colors to my salads because each colored vegetable has different kind of nutrients and benefits. So, feel free and experiment with all types of colored vegetables.
1. I love adding different colored bell peppers (here I used Red, orange and yellow. I also add purple bell peppers when they are in season, purple makes everything exciting to my kids)
2. Add cucumber, jalapeno and cherry tomatoes for more crunch and that spicy kick.
3. You can add any kinds of fruits you like. Berries work great but my most favorite thing of all is Mango! The sweetness of mango goes perfect with all the crunchy and mellow vegetables.

All the vegetables, fruits and hemp seeds arranged in the white bowl to mix into the salad.

Spices: I like to spice minimum in the salads as the fruits and vegetables naturally add ton of flavor to the salads by themselves. I add Chili powder/Paprika, Salt and cumin powder (Cumin goes where beans go, cumin helps with digestion when beans are consumed). I also add a splash of lemon juice for more flavor, it brightens up the salad.

Close up of all the vegetables and spices used in the black bean salad.

How to make the black bean and hemp salad?

Black Beans: Okay I know this is not everyone would like to do, but black beans made from scratch are the best ever. They have a little crunch to it without being too soft and are perfect for this salad. You can cook the beans soaked or unsoaked. I love using Instant pot for quick black beans. Take 1 cup of beans and 2 and 1/2 cups water, a spoon of salt and pressure cook in Instant pot.
1. If you soak the black beans, cook it for 15 minutes pressure cook/Manual mode, vent in sealing position. Let the pressure release naturally.
2. If you did not soak your black beans, cook it for 25-30 minutes in Pressure cook/Manual mode, vent in sealing position. Let the pressure release naturally.

Process to cook the black beans in Instant pot.

Drain the water from the black beans and add it to a large bowl. Chop your fruits and vegetables into bite size pieces (I like chopping them as big as the black beans, so they are easy to eat, and all the flavors are absorbed).

Add all the chopped vegetables, hemp seeds, salt, cumin powder, Red chili powder and lemon juice. Mix it up and can be served immediately.

A few FAQs about the black beans and hemp seed salad:

Can I make Homemade black beans on the stovetop?

Yes, absolutely! It takes longer but absolutely doable. Soak 1 cup of black beans overnight or at least for 8-12 hours. Add the beans, salt and 4 cups water to a large pot and bring it to a boil. Reduce to heat to medium low, cover and cook for almost 2 hours for soft beans.

Can I use canned black beans?

Yes! Just rinse and drain, add salt and make salad as needed.

What all vegetables can I add in?

I love adding different colored peppers, cucumber, jalapeno and cherry tomatoes. Also mango for that sweet flavor. You can add anything you like. Corn and avocado work great too! I would love to add pomegranate and onion in there but pomegranate is not in season and onion is not a family favorite. Black bean and hemp salad in a white bowl on a wooden chopping board.

How long does the salad last?

This salad lasts in the refrigerator for 3 or 4 days.

How to make the salad into a complete meal/How to use to salad in other ways?

Ooh I love turning this salad into a complete meal. I add some cooked brown rice, salsa/queso and lettuce to make a burrito bowl. Or stuff this salad into burrito or taco for a quick dinner.

I don’t have hemp seeds, what else can I add?

You can avoid the hemp seeds entirely, they won’t change the texture or taste of the salad. Adding them is just a nutritional boost.

Not a fan of salad and want to try dessert instead? I got you covered with these super healthy Vegan Black Bean Brownies below:

A stack of black bean brownie with strawberries on top.

Yield: 4 servings