I heart, you heart, we all heart hemp hearts! This tiny Top Superfoods List 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.

Hemp hearts veggie bowl recipe
Table of Contents
  1. What are hemp hearts?
  2. Hemp hearts benefits
  3. Hemp hearts sauce recipe
  4. Hemp Hearts Veggie Bowl Recipe

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 our Seasonal Cleanse Seasonal Cleanse. This nut (yes, a nut!) is considered a superfood because it’s so nutrient-dense.

hemp hearts recipes

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:

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 homemade protein powder. 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!

white bowl full of colorful veggies with a spoon and napkin.

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!

4.85 from 13 votes

Hemp Hearts Veggie Bowl

The hemp sauce makes this dish and brings the roasted veggies to a whole other level! Feel free to swap in other veggies to match your preferences, but this combo of onions, bell peppers, sweet potatoes, and kale is a real winner.
Prep: 20 minutes
Cook: 25 minutes
Total: 45 minutes
Author: Jen Hansard
Course: Entree
Cuisine: Plant-Based
Serves: 2


For veggies:

  • 1.25 tbsp 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 kale stemmed and cut into large ribbons
  • Sea salt
  • black pepper 

For hemp sauce:

  • ¼ cup hemp hearts
  • 2 tbsps raw cashews soaked overnight
  • ¼ cup water
  • 1 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • 1 garlic cloves minced
  • sea salt
  • black pepper


  • 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.


Calories: 569kcal, Carbohydrates: 68g, Protein: 21g, Fat: 26g, Saturated Fat: 9g, Polyunsaturated Fat: 10g, Monounsaturated Fat: 4g, Sodium: 157mg, Potassium: 1537mg, Fiber: 12g, Sugar: 16g, Vitamin A: 42612IU, Vitamin C: 243mg, Calcium: 225mg, Iron: 7mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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  1. This is the best tasting recipe in week 2 of your Spring cleanse. I’ll be making this for Thanksgiving! Thank you.

    1. Hi Lisa! So glad you loved this one! Such a great idea to make it for Thanksgiving!

  2. 5 stars
    Just made this for lunch. Added mushrooms and cauliflower to other vegetables when roasting. For dressing, I used 2+ Tbsp lemon juice, and heaping Tbsps of nutritional yeast and cashews (which I did not soak at all), plus the rest of ingredients. Blended in nutribullet. This was excellent!

  3. 5 stars
    The sauce totally makes this recipe! I wasn’t 100% sure I’d like it, but it’s super creamy!

  4. 5 stars
    Amazing recipes !!! I have your book and make recipes all the time! cant wait to get your entire collection!

    1. 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 🙂

  5. 3 stars
    Sounds interesting, I’m new to cooking with hemp hearts, I usually use them in smoothies

    1. So glad you are trying something new!!! I have a feeling you will really love cooking with hemp hearts!

  6. 5 stars
    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!

    1. I absolutely love adding hemp hearts to my meals! It’s always fun trying new recipes 🙂

  7. 5 stars
    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.

    1. We love giving reminders on ingredients you might have laying around your kitchen! Can’t wait for you to make it!!

  8. 5 stars
    I made the recipe last spring when I did the Plant-Based 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!

    1. Thank you so much for that compliment, Rose! I am so glad that you love this recipe so much!!! 🙂

    1. Hey Olivia!

      Cannot wait for you to try this sauce either! You will love it 🙂