I heart, you heart, we all heart hemp hearts! This tiny superfood packs a protein + nutrient punch that leaves us energized for the day while also impacting our health long term. What are hemp hearts you ask? I'm here to tell you all about hemp hearts benefits, as well as share a delicious sauce recipe that you'll want to put on everything.
What are hemp hearts?
Hemp hearts are raw, hulled hemp seeds. They are found in the produce section of most grocery stores, right next to the chia seeds. While they're commonly used as a salad or smoothie topper, I let them take center stage in a sauce for my Rawkstar Veggie Bowl originally created for the Fresh Start Spring 21-day cleanse. This nut (yes, a nut!) is considered a superfood because it's so nutrient-dense.
Hemp hearts benefits
I love adding this superfood to meal replacement smoothies as an easy protein source; 2-3 tablespoons is 11 grams of protein! The mild nutty flavor helps them blend well in a variety of dishes. These nuts also offer so many health benefits:
- Rich in essential fatty acids omegas 3 and 6 which can lower blood pressure, as well as reduce the risk of heart disease.
- Gamma-linolenic acid found in these seeds can help with symptoms of menopause and premenstrual syndrome.
- A great source of vitamin E
- 25% protein calories, compared to chia seeds and flaxseeds which have 16-18% protein.
Hemp hearts can also help with maintaining a healthy weight. The amount of protein in just a few tablespoons can curb hunger and provide sustained energy throughout the day.
Cooking, baking, blending or sprinkling
I love adding all kinds of superfoods to my recipes to maximize the nutrients. Yet, I have a special love of this particular superfood because it is a delicious addition to lots of different recipes! Here are some of my fav recipes that use hemp hearts:
- Adventure Bars, page 111 Simple Green Meals
- Chocolate weight loss smoothie
- Apple cinnamon donuts
- Goji berry orange smoothie
- DIY plant milk
- Sprinkled on top of your next green smoothie or smoothie bowl!
Plant based protein powder
My mom was actually the one who first introduced me to hemp protein powder. I'd been trying to create my own plant based protein powder for years, without success. She encouraged me to try it, and I was hooked! So I now use it as the main ingredient in my very own Protein Smoothie Boost. Along with organic chia seeds and organic flax seeds, this super clean formula boosts any smoothie by 10 grams of protein + 4 grams of healthy fat. I believe in the power of plant based protein, and am passionate about educating others about it too!
Hemp hearts sauce recipe
This creamy sauce is perfect for a bowl of roasted veggies, your next grilled kabab, a salad, or even as a dip for raw vegetables. It's super easy to make, as well as super delicious! Pro tip: don't forget to soak the cashews before making the sauce! This helps soften them up to easily blend, as well as makes them extra creamy. If you don't have time to soak them overnight, then soak them in hot water for at least 10 minutes before blending.
Please leave a rating + review after you make this recipe to let me know what you thought of it! Especially if you used this sauce on your own creation; I'm always looking for new ideas, and this incredible community is so creative!
Hemp Hearts Veggie Bowl
Rate this Recipe Print RecipeIngredients
For veggies:
- 1.25 tablespoon coconut oil (melted, plus more for pan)
- ½ red onion (cut into 1-inch (2.5 cm) diced)
- 2 sweet potatoes (cut into 1-inch (2.5 cm) diced)
- 2 bell peppers (cut into 1-inch (2.5 cm) diced)
- 2 cups fresh kale (stemmed and cut into large ribbons)
- Sea salt
- black pepper
For hemp sauce:
- ¼ cup hemp hearts
- 2 tablespoons raw cashews (soaked overnight)
- ¼ cup water
- 1 tablespoon nutritional yeast
- 1 tablespoon lemon juice (fresh)
- 1 clove garlic (minced)
- sea salt
- black pepper
Instructions
- Preheat oven to 400°F. Line a baking sheet with parchment (baking) paper. Lightly oil the paper.
- In a medium bowl, toss diced red onion, sweet potato, and bell pepper with 1 tablespoon melted coconut oil. Season well with salt and pepper.
- Place in an even layer on the prepared baking sheet. Roast in oven for 25-30 minutes, or until veggies are just tender and have started to turn golden on the edges.
- While veggies are roasting, prepare the hemp sauce. Place all ingredients into a blender or food processor. Puree until smooth. Stop and scrape down as needed. The sauce should not be too thick or too thin. Add a little water, a few teaspoons at a time, if the blender is having trouble blending. Transfer to a bowl and refrigerate until ready to serve.
- Meanwhile, toss the kale ribbons with remaining 1 teaspoon melted coconut oil and season with sea salt and pepper.
- When other veggies have roasted for 25-30 minutes, remove from oven and add the kale to the baking pan. Place back in oven and roast for another 5-6 minutes, or until kale has wilted.
- To serve, place half of the veggies into a bowl, saving the remainder for tomorrow’s lunch. Drizzle with half of the hemp sauce. Eat while warm.
Amanda
Delish!
Kat
The picture had my mouth watering. Cannot wait to try this!
Kim
This sauce is legit. *chef kiss*
Erin
The sauce totally makes this recipe! I wasn't 100% sure I'd like it, but it's super creamy!
Kainoa
Excellent Recipe. Cant wait to try them when i get home.
sheila
Excellent! It was soooo good I can't wait to make it again.
SGS Rawkstar Jess
Kale yeah! The sauce is so delish. 🙂
Jennifer
Amazing recipes !!! I have your book and make recipes all the time! cant wait to get your entire collection!
SGS Rawkstar Carissa
Hey Jennifer! I am so happy to hear that you are enjoying our recipes! They really are the best plant based recipes that I have ever had. Cannot wait for you to try more of our recipes 🙂
Cristina Ribeiro
Sounds interesting, I’m new to cooking with hemp hearts, I usually use them in smoothies
SGS Rawkstar Carissa
So glad you are trying something new!!! I have a feeling you will really love cooking with hemp hearts!
Kay Grice
Haven't tried hemp hearts in cooking yet, but sounds very interesting. I will try this as soon as I find some locally. I love trying new products! Also, you can't go wrong with roasted veggies!
SGS Rawkstar Carissa
I absolutely love adding hemp hearts to my meals! It's always fun trying new recipes 🙂
Sarah
I love roasted veggie bowls and I have hemp hearts at home that I had forgotten about! Thanks for the reminder! I know what I will be making for dinner soon.
SGS Rawkstar Carissa
We love giving reminders on ingredients you might have laying around your kitchen! Can't wait for you to make it!!
Rose Mitchell
I made the recipe last spring when I did the 21-Day Cleanse and was really surprised how much I liked it. You guys do such a great job of getting me to try foods I don't normally eat.. and really making them taste good. This recipe deserves 5-stars all around!
SGS Rawkstar Carissa
Thank you so much for that compliment, Rose! I am so glad that you love this recipe so much!!! 🙂
Maura Howerton
Delicious and easy!
SGS Rawkstar Carissa
Yes and yes!! 🙂
Olivia
Never thought of using hemp hearts in a sauce. Can't wait to try it this week!
SGS Rawkstar Carissa
Hey Olivia!
Cannot wait for you to try this sauce either! You will love it 🙂