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Plant-based Veggie Bowl with Hemp Hearts Sauce Recipe

I heart, you heart, we all heart hemp hearts! This tiny superfood packs a protein and nutrient punch that leaves us energized for the day while also impacting our health long term. 

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 are commonly used as a salad or smoothie topper, we let them take center stage in a sauce for our Rawkstar Veggie Bowl located in our Fresh Start Spring cleanse guide. 

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

Health Benefits of Hemp Hearts

We love adding hemp hearts to meal replacement smoothies as an easy protein source; 2-3 tablespoons is 11 grams of protein! The mild nutty flavors helps them blend in when tossed in salads and smoothies. These seeds also offer so many health benefits:

  • Rich in essential fatty acid omegas 3 and 6 which can lower blood pressure and 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.

According to the US National Library of Medicine, the fatty acids in hemp hearts can help prevent blood clots when incorporated in a balanced diet. 

Hemp hearts can also help with healthy weight loss. The amount of protein in just a few tablespoons can curb hunger and provide sustained energy throughout the day.

Cooking, Baking, Blending and Sprinkling Hemp Hearts

At Simple Green Smoothies, we love adding superfoods in all kinds of recipes to maximize the nutrients. Yet, we also love this particular superfood because it is a delicious addition to lots of different recipes! Here are some of our fav recipes with hemp hearts:

Zoomed in view of colorfull cooked veggies in white bowl topped with white hemp sauce.

Plant-Based Veggie Bowl with Hemp Heart Sauce Recipe

  • Author: Jen
  • Yield: 2 1x
  • Category: Dinner


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.



For veggies:

1 tablespoon plus 1 teaspoon 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 and ground black pepper, for seasoning

For hemp sauce:

¼ cup (60 mL) hemp hearts

2 tablespoons raw cashews, soaked overnight

¼ cup (60 mL) water, plus more if needed

1 tablespoon nutritional yeast

1 tablespoon fresh lemon juice

1 garlic clove, minced

Pinch sea salt and ground black pepper


1. Preheat oven to 400°F. Line a baking sheet with parchment (baking) paper. Lightly oil the paper.

2. 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.

3. 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.

4. 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.

5. Meanwhile, toss the kale ribbons with remaining 1 teaspoon melted coconut oil and season with sea salt and pepper.

6. 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.

7. 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.

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  1. Olivia

    November 12th, 2019 at 9:42 am

    Never thought of using hemp hearts in a sauce. Can’t wait to try it this week!

  2. SGS Rawkstar Carissa

    November 12th, 2019 at 4:38 pm

    Hey Olivia!

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

  3. Maura Howerton

    November 12th, 2019 at 10:09 am

    Delicious and easy!

  4. SGS Rawkstar Carissa

    November 12th, 2019 at 4:38 pm

    Yes and yes!! 🙂

  5. Rose Mitchell

    November 12th, 2019 at 10:21 am

    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!

  6. SGS Rawkstar Carissa

    November 12th, 2019 at 4:39 pm

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

  7. Sarah

    November 12th, 2019 at 10:27 am

    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.

  8. SGS Rawkstar Carissa

    November 12th, 2019 at 4:40 pm

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

  9. Kay Grice

    November 12th, 2019 at 10:41 am

    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!

  10. SGS Rawkstar Carissa

    November 12th, 2019 at 4:42 pm

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

  11. Cristina Ribeiro

    November 12th, 2019 at 5:48 pm

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

  12. SGS Rawkstar Carissa

    November 13th, 2019 at 9:09 am

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

  13. Jennifer

    November 16th, 2019 at 11:22 am

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

  14. SGS Rawkstar Carissa

    November 18th, 2019 at 10:23 am

    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 🙂

  15. sheila

    December 30th, 2019 at 9:03 pm

    Excellent! It was soooo good I can’t wait to make it again.

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