Sicilian Salad

Sicilian Salad with Hemp Seed Oil Dressing

What’s better than a salad in the summertime? This Sicilian salad is a very popular summer recipe from my homeland; I’m revisiting it using hemp seed oil instead of olive oil and the result is very tasty! As I explained in my other recipes, hemp seed oil is very rich in Omega 3 and Omega 6 and it has a lot of proteins. Everybody should add it to their diet because of its healthy properties. You can eat this salad as main course or as side. Let’s see together how to cook this lovely, fresh salad.

Difficulty: Easy

Time: 1 hour

Quantity: for 2/3 people

Suitable for vegetarians and vegans, lactose free.


600 g potatoes

500 g cherry tomatoes

1 or 2 red onions

300 g of green beans

250 g Nocellara green olives

3 spoons of hemp seed oil

1 spoon of balsamic vinegar


basil to garnish

First, start washing the potatoes because you’re going to cook them with the skin on. Then put the potatoes in a pan with cold water and when they start to boil, reduce the flame.

Start to cook the potatoes in cold water

After boiling you should calculate 30 mins to cook 600 grams of potatoes. To check if they are cooked use a toothpick, if they als are soft  in their centre, they are ready. So, drain the potatoes from the water and let them cool 5/10 mins. They should be still warm when you start to peel them otherwise it’s difficult to take the skin off. If you’re very sensitive to the heat put gloves on and start to peel the potatoes, then chop them in medium sized cubes.

Peel the potatoes when they are still warm

Wash the green beans and cut the two ends off.

Cut the green beans’ ends off

Boil some water and add the green beans, if you like them crunchy cook them for only 4-5 mins. In Sicily we prefer to eat them when they are soft, so I cooked them for 10 mins.

Cook the green beans in boiling water

Take a big bowl and start to add the potatoes and the green beans in it.

Peel the red onions and slice them nicely, they should have a round shape.

Slice the red onions

Wash the cherry tomatoes and cut in half.

Cut cherry tomatoes in half

Pour the hemp seed oil, the balsamic vinegar and the oregano in a small bowl and stir them vigorously with a fork.

Mix hemp seed oil, balsamic vinegar and oregano

Pour this mixture in the bowl with all the ingredients, add salt and pepper and then mix all together with a spoon.

Mix all the ingredients together

Add some basil leaves to garnish and… Voila’! The Sicilian salad is ready!

Buon appetito!

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