Hemp Hearts Veggie Bowl

Table of Contents

1. What are Hemp Hearts?
2. Hemp Seeds vs. Hemp Hearts
3. Ingredients You’ll Need
4. How to Make Hemp Hearts Veggie Bowl
5. Health Benefits of Hemp Hearts
6. Common Questions
7. Top Hemp Hearts Recipes
8. Hemp Hearts Veggie Bowl Recipe

I heart, you heart, we all heart hemp hearts! This plant-based superfood packs a nutritious punch, leaving you energized while supporting our long-term health. I’m excited to share the benefits of eating hemp hearts and a delicious Hemp Hearts Veggie Bowl recipe you’ll want to eat every week.

What are Hemp Hearts?

Hemp hearts are raw, hulled hemp seeds that have a mildly nutty flavor. They are often found in the supplement section of most grocery stores, next to the protein powders and chia seeds. While they’re commonly used as a salad topping or smoothie bowl treat, you can also blend them into sauces to use on roasted vegetables, like in the Hemp Hearts Veggie Bowl below.

Hemp Hearts Nutrition

Hemp hearts, technically nuts, are considered a superfood because the nutrient-density is so high amount. Here’s a quick breakdown of the nutrients you get with 3 tablespoons (30 grams) hemp hearts:

How to Store Hemp Hearts

Hemp hearts have a shelf life of one year and should be kept in the pantry in an air-tight container. If you plan to use them often, I recommend buying in bulk from Costco and transferring to mason jars.

Ingredients You’ll Need

Let’s dive into this delicious Hemp Hearts Veggie Bowl that’s packed with nutritious ingredients that come together to create a satisfying meal. Here’s what you’ll need to get started:

Roasted Veggies:

• Coconut Oil: Melted coconut oil is perfect for roasting the veggies to a golden perfection. Use a bit more to grease the pan as well. For a richer flavor, opt for unrefined coconut oil.
• Red Onion: This ingredient brings a mild sweetness to the dish. As it roasts, the onion becomes tender and slightly caramelized, which enhances the overall flavor. Make sure to cut it into 1-inch dice for even cooking.
• Sweet Potatoes: These are the backbone of the veggie bowl, providing a naturally sweet flavor and satisfying texture. Dice them into 1-inch cubes to ensure they cook evenly alongside the other vegetables.
• Bell Peppers: These vegetables add vibrant color and a slight crunch to the bowl. Whether you opt for red, yellow, or orange, they’ll contribute a sweet and juicy contrast to the dish. Cutting them into 1-inch pieces ensures the best results.
• Kale: A nutrient powerhouse, kale adds a deep green hue and a slight chewiness to the bowl. By removing the tough stems and cutting the leaves into large ribbons, you ensure that they cook evenly without becoming too tough.
• Sea Salt & Black Pepper: These are essential for seasoning the veggies. Sea salt enhances the natural flavors, while freshly ground black pepper adds a subtle kick.

Hemp Hearts Sauce:

• Hemp Hearts: The star ingredient of the sauce, hemp hearts add a nutty flavor and a boost of protein. They blend into the sauce smoothly, making it creamy and nutritious.
• Raw Cashews: Soaking the cashews overnight ensures they blend into a smooth, creamy base for the sauce. This adds a rich, buttery texture that complements the hemp hearts.
• Water: Used to achieve the desired consistency of the sauce. You can adjust the amount of water to make the sauce thicker or thinner based on your preference.
• Nutritional Yeast: This ingredient lends a cheesy, umami flavor to the sauce without any dairy, making it deliciously savory.
• Lemon Juice: Freshly squeezed lemon juice adds a bright, tangy note that balances the richness of the sauce. It also helps to bring out the flavors of the other ingredients.
• Garlic: A minced garlic clove gives the sauce a sharp, aromatic flavor that enhances the overall taste. Adjust the amount based on your love for garlic.
• Sea Salt & Black Pepper: Just a pinch of each is all you need to season the sauce perfectly. The salt brings out the flavors, while the black pepper adds a gentle heat.

How to Make Hemp Hearts Veggie Bowl

Follow these recipe steps to create a veggie bowl that’s can feed a crowd and makes great leftovers, too.

1. Preheat the Oven to 400°F. Line a baking sheet with parchment paper and lightly oil it with coconut oil.
2. Toss the Vegetables in a medium bowl. Combine diced red onion, sweet potatoes, and bell peppers with 1 tablespoon of melted coconut oil. Season well with sea salt and black pepper.
3. Roast the Vegetables by spreading them in an even layer on the prepared baking sheet. Roast in the oven for 25-30 minutes, or until they are just tender and start to turn golden on the edges.
4. Prepare the Hemp Hearts Sauce while the veggies are roasting. Place all ingredients into a blender or food processor and puree until smooth. Stop and scrape down the sides as needed. If the sauce is too thick, add a little water a few teaspoons at a time. Transfer the sauce to a bowl and refrigerate until ready to serve.
5. Toss the Kale ribbons with the remaining 1 teaspoon of melted coconut oil. Season with sea salt and black pepper.
6. Final Roast the veggies by removing them from the oven after 25-30 minutes, then adding the kale to the baking pan. Roast for another 5-6 minutes, or until the kale has wilted.
7. Serve by placing half of the roasted veggies into a bowl, saving the remainder for another meal. Drizzle with half of the hemp sauce and enjoy while warm.

Health Benefits of Hemp Hearts

I love adding hemp hearts 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 in any recipe you want to add it to:

• ALL essential amino acids: Our bodies need protein, but can’t make it on its own. Hemp seeds have every single essential amino acid that your body needs, which is the foundation of protein. This also makes them a complete protein!
• B vitamins: They benefit your heart, nerves, brain, muscles and blood cells because of all the B vitamins inside. The highest is vitamin B1 (thiamine), boasting 32% of the daily recommended value.
• 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.
• Eating hemp hearts can keep your bones strong. They are rich in important nutrients such as magnesium, phosphorus, potassium, calcium, copper, iron, and zinc. These nutrients are essential for maintaining good bone health.
• Hemp hearts are an excellent addition to your diet if you’re looking to maintain a healthy weight thanks to the high amount of fiber and protein. Just a few tablespoons can help curb hunger and providing sustained energy throughout the day.

Top Hemp Hearts Recipes

Whether you want to increase your protein intake, add more healthy fats, or try meatless Monday, the hemp hearts recipes I’ve included below can help you incorporate hemp hearts into you diet.

Please leave a rating + review after you make this Hemp Hearts Veggie Bowl recipe to let me know what you thought of it!