Salad with orange, arugula, and hemp seeds

Salad with orange and arugula is a classic combination that works better than anything else throughout winter and early spring – the juicy sweetness of citrus and the sharp, slightly bitter arugula create a tension that invites another bite. Shelled hemp seeds complete this recipe: they add crunch, a nutty flavor, and a solid dose of omega acids that enhance the absorption of carotenoids from the orange. The salad is ready in 10 minutes, requires no cooking, and looks ready for any gathering. I will show you how to assemble it and why the dressing made with hemp oil works better here than regular olive oil.

KEY INFORMATION
• Shelled hemp seeds contain about 31 g of protein per 100 g – one of the highest rates among seeds (House et al., Food Chemistry, 2010).
• The omega-6 to omega-3 ratio in hemp seeds is about 3:1 – optimal for a Western diet (Callaway, Euphytica, 2004).
• Hemp oil should only be used cold – the smoke point is around 165°C (Hemp Oil Canada, PMC 2020).
• Fats from hemp seeds increase the absorption of carotenoids and vitamin C from oranges.

Why does hemp oil pair well with orange salad?

Vitamin C and carotenoids from oranges are better absorbed in the presence of fats. Cold-pressed hemp oil contains about 76–80% polyunsaturated fatty acids (PUFA) – Callaway (Euphytica, 2004) indicates that this is one of the highest rates among vegetable oils. The omega-6 to omega-3 ratio of 3:1 meets WHO recommendations (max 4:1), while typical olive oil reaches 10:1. In the dressing for the orange salad, hemp oil thus plays a dual role – as a flavor carrier and a nutrient carrier.

The flavor of hemp oil paired with citrus is a combination that olive oil cannot replicate. The nutty note of the oil resonates with the slight bitterness of arugula and the sweetness of the orange, creating a dressing with a rounded flavor profile without a dominant ingredient. USDA FoodData Central (2023) confirms that a tablespoon of hemp oil provides about 5 mg of vitamin E – an antioxidant that protects the fatty acids in the dressing from oxidation once poured over the salad.

We noticed in tests that dressing made with juice squeezed directly from filleted oranges (not from a bottle) is noticeably sweeter and fuller. Fresh produce releases more volatile aromatic compounds into the juice than pasteurized juice. The difference is felt from the very first bite.

Nutritional values – what does this serving provide?

One serving of the salad (1 orange, 2 tablespoons of hemp seeds, a handful of arugula, 2 tablespoons of dressing made with hemp oil, 30 g of feta cheese) provides about 300–340 kcal, 11 g of protein, 20 g of fat (mainly PUFA from seeds and oil), and about 22 g of carbohydrates. The fiber from arugula, orange, and seeds is about 4–5 g per serving. The salad is naturally gluten-free and rich in vitamin C from the orange (about 70 mg, 78% RDA) as well as iron and calcium from arugula.

Ingredients – what do you need?

Proportions for 2 servings. Preparation time: 10 minutes.

• 2 oranges (about 300 g total)
• 2 large handfuls of arugula (about 80 g)
• 1/2 red onion
• 60 g of feta or goat cheese
• 4 tablespoons of shelled hemp seeds (2 tablespoons per serving)
• optional: a handful of walnuts or pecans
• 2 tablespoons of cold-pressed hemp oil
• 1 tablespoon of orange or lemon juice
• 1 teaspoon of honey or maple syrup
• a pinch of salt and pepper

How to prepare a salad with orange and hemp seeds – step by step?

The salad is ready in 10 minutes – no cooking, no oven. The only step requiring precision is filleting the orange, but with a little practice, it takes less than 3 minutes per fruit.

Step 1. Peel and fillet the oranges. Using a knife, cut off the top and bottom of the orange. Place it on a cutting board and cut the skin along with the white albedo in strips from top to bottom. Holding the peeled orange over a bowl, cut out the segments between the membranes. Save the juice – 1 tablespoon will go into the dressing. Alternatively, slice the peeled oranges into pieces about 8 mm thick.

Step 2. Prepare the red onion. Slice the onion into very thin feathers. For a milder taste, soak it for 5 minutes in cold water with a teaspoon of salt, then drain on a paper towel. This step removes the sharp allicin compound without losing flavor and color.

Step 3. Make the dressing. In a jar, pour in 2 tablespoons of cold-pressed hemp oil. Add 1 tablespoon of orange juice, honey, salt, and pepper. Shake vigorously for 20 seconds. If the dressing is too thick, add a few drops of water. Taste and add more juice if needed for acidity.

Step 4. Prepare the arugula and cheese. Rinse the arugula under cold water and dry it on a towel or in a salad spinner. Crumble the feta or goat cheese into irregular pieces with your hands. Larger pieces of cheese have a better flavor impact than fine crumbles.

Step 5. Assemble the salad. On two plates, lay out the arugula. Arrange the orange segments, onion, and crumbled cheese. Drizzle the dressing evenly. Optionally, add walnuts. The salad fits into the same trend as beetroot salad with hemp oil – hemp dressing as the flavor driver.

Step 6. Sprinkle with hemp seeds and serve. Just before serving, sprinkle each portion with 2 tablespoons of hulled hemp seeds. Not earlier – when in contact with orange juice and dressing, they lose their crunch after about 10–15 minutes. Serve immediately while the arugula is still crisp.

Tips and variations

The salad with orange and hemp seeds has several tried-and-true variations:

Vegan version. Omit the feta or replace it with avocado sliced. Substitute honey in the dressing with maple syrup. The salad remains filling thanks to the fats from hemp seeds and avocado.

Grapefruit version. Replacing one of the oranges with grapefruit adds a distinct bitterness that pairs wonderfully with the nutty flavor of hemp seeds and oil. Make the dressing slightly sweeter – add a bit more honey to balance the acidity.

Chicken version. Grilled chicken breast (120 g per person) placed on the arugula turns the salad into a complete meal. The honey-hemp dressing then acts as a finishing marinade. Add the hemp seeds at the end without changes.

The most common mistake. Using orange juice from a carton instead of fresh. Pasteurized juice is sweeter and lacks the volatile aromas that make the dressing vibrant and complex. It's worth spending 2 minutes to squeeze fresh juice directly from the fillet.

Frequently Asked Questions

What do hemp seeds add to a salad with orange?

Hemp seeds complement the salad with 6 g of protein and 14 g of fat per 2 tablespoons (30 g), including omega-3 and omega-6 fatty acids in a 3:1 ratio (Callaway, Euphytica, 2004). The fats from the seeds also enhance the absorption of vitamin C and carotenoids from the orange, while the crunchiness contrasts with the juiciness of the citrus.

Why does arugula pair well with oranges and hemp seeds?

The slight bitterness of arugula balances the sweetness of the orange and the nutty flavor of the hemp seeds, creating a harmonious composition. Arugula is rich in vitamin K and glucosinolates with anti-inflammatory properties. Three tablespoons of hemp seeds (30 g) provide about 166 kcal and 9 g of protein (USDA FoodData Central, 2023).

Can hemp oil be heated?

No – hemp oil has a smoke point of about 165°C and is particularly prone to oxidation when heated (Hemp Oil Canada, PMC 2020). In this salad, use it only cold: in the dressing or drizzled just before serving. Never fry with hemp oil.

How many kcal does a serving of this salad provide?

One serving (1 orange, 2 tablespoons of hemp seeds, a handful of arugula, 2 tablespoons of dressing, 30 g of feta) provides about 300–340 kcal, 11 g of protein, and 20 g of fat. A tablespoon of hemp oil adds about 125 kcal and 14 g of fat (USDA FoodData Central, 2023).

How long can this salad be stored?

The orange segments and dressing can be stored separately in the refrigerator for up to 2 days. Arugula will wilt after 1–2 hours of being dressed. Always add hemp seeds just before serving – they lose their crunch when exposed to moisture after a few minutes (USDA FoodData Central).

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04