Hemp Hearts Veggie Bowl

Hemp hearts are an incredible superfood protein + healthy fat used in smoothies and meals alike, and are great blended in sauces.

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.

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

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 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!

Zoomed in view of colorful cooked veggies in white bowl topped with hemp hearts sauce

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

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.
4.8 from 12 votes
PRINT RATE IT Print Recipe
Course: Entree
Cuisine: Plant-Based
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 2
Author: Jen Hansard


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


  • 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?Mention @simplegreensmoothies or tag #simplegreensmoothies!

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Ratings & Comments

  1. Amanda says:

    5 stars

  2. Kat says:

    5 stars
    The picture had my mouth watering. Cannot wait to try this!

  3. Kim says:

    5 stars
    This sauce is legit. *chef kiss*

  4. Erin says:

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

  5. Kainoa says:

    Excellent Recipe. Cant wait to try them when i get home.

  6. sheila says:

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

  7. Jennifer says:

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

    • SGS Rawkstar Carissa says:

      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 🙂

  8. Cristina Ribeiro says:

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

    • SGS Rawkstar Carissa says:

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

  9. Kay Grice says:

    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!

    • SGS Rawkstar Carissa says:

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

  10. Sarah says:

    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.

    • SGS Rawkstar Carissa says:

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

  11. Rose Mitchell says:

    5 stars
    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 says:

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

  12. Maura Howerton says:

    5 stars
    Delicious and easy!

  13. Olivia says:

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

    • SGS Rawkstar Carissa says:

      Hey Olivia!

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

#1 Green Smoothie Of all Time— no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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