Hemp Seed Oil Vinaigrette

A versatile hemp seed oil vinaigrette that works on salads, grain bowls, roasted vegetables, and as a finishing drizzle. The hemp oil contributes balanced polyunsaturated fats and a nutty depth that pairs particularly well with bitter greens and grain-based dishes.

Hemp Seed Oil Vinaigrette

Yields approximately 1/2 cup (enough for 4-6 salads). Prep time 5 minutes.

Ingredients

• 3 tablespoons cold-pressed hemp seed oil
• 1 tablespoon extra virgin olive oil
• 2 tablespoons apple cider vinegar or red wine vinegar
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or pure maple syrup
• 1 small garlic clove, finely minced (optional)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon finely chopped fresh herbs (parsley, chives, basil, or dill)

Method

1. In a small jar with a tight-fitting lid, combine vinegar, lemon juice, Dijon mustard, honey, garlic (if using), salt, and pepper. Shake or whisk to dissolve.
2. Add hemp seed oil and olive oil.
3. Seal jar and shake vigorously for 30 seconds, or whisk in a bowl for 30 seconds to emulsify.
4. Add chopped herbs. Shake briefly to incorporate.
5. Taste and adjust salt, pepper, or sweetness as needed.
6. Use immediately or refrigerate up to 1 week. The vinaigrette will separate on standing; shake before each use.

Nutrition per tablespoon

Approximately 75 calories, 0 grams protein, 8 grams fat, 1 gram carbohydrate.

Why this recipe works

The 3:1 ratio of hemp oil to olive oil delivers hemp's nutritional advantages (omega-3 ALA, GLA, balanced fat profile) while olive oil contributes a more familiar background flavour. Vinegar and lemon juice provide the acid that emulsifies with the oils and brightens the dressing. Dijon mustard is the emulsifying agent that keeps the dressing thick and clinging. Honey balances the acidity. The herbs add fresh notes.

Pairings

• Bitter greens: arugula, kale, radicchio, endive. The vinaigrette tames bitterness.
• Grain bowls: drizzle over quinoa, farro, or barley bowls with roasted vegetables and protein.
• Roasted root vegetables: beets, carrots, sweet potatoes, parsnips. Add after roasting.
• Tomato salads: particularly with fresh herbs and good salt.
• Mediterranean salads: with chickpeas, cucumbers, feta, olives.
• Cold pasta or potato salads: use generously; the dressing soaks in beautifully.

Variations

• Maple-mustard: replace honey with maple syrup; double the Dijon.
• Lemon-herb: double the lemon juice; omit vinegar; use generous fresh herbs.
• Tahini-hemp: add 1 tablespoon tahini; thin with extra lemon juice if too thick.
• Spicy: add 1/4 teaspoon red pepper flakes or 1 teaspoon harissa.
• Creamy: add 1 tablespoon Greek yogurt or tahini for a richer texture.
• Asian-inspired: replace vinegar with rice vinegar; add 1 teaspoon soy sauce, 1 teaspoon grated ginger, and replace olive oil with toasted sesame oil.

Important storage notes

Hemp seed oil is perishable. Once mixed into vinaigrette, the dressing keeps refrigerated for 7 to 10 days. The hemp oil component begins to oxidise faster when mixed with acid. For maximum freshness, make smaller batches frequently rather than large batches stored long.