Hemp seeds are considered a delicious and nutritious option for plant-based eaters, but they are also finding their feet in the general health and wellness world. It’s common for hemp seeds to be used in vegan protein sources, but thanks to increased awareness of hemp, more people are now trying out the seeds in cooking.
There is a huge variety of hemp seed recipes to try, appealing to vegans and meat-eaters alike. These seeds have a delicious nutty flavour, somewhere between a sunflower seed and a pine nut. Their taste makes them perfect for use in a variety of recipes, but they are also popular for their nutritional content.
Hemp seeds are loaded with plant-based protein, and essential fatty acids. In fact, they are one of the few plant-based sources offering a complete amino acid profile.
This guide provides five tasty recipes using hemp seeds to help you incorporate them into any diet.
Cooking with Hemp Seed
Typically, people consume hemp seeds by sprinkling them on cereal, smoothies, or salads. They’re pretty delicious that way and add some texture. However, it’s possible to make some more interesting culinary creations by cooking with hemp seeds.
Below are five recipes to get you started.
Hemp and Tofu Burger with Teriyaki Mayo
This burger is an excellent source of plant-based protein, and much better than your typical veggie bean burger. It’s packed with protein from the tofu, beans, and hemp seeds. Making this a future barbecue staple. They’re pretty quick to make and can be added to all your favourite toppings. Our version features Asian-style slaw and a hoisin mayo. And by the way – they’re totally vegan!
Ready in: 0H30 MINS
- 2 carrots
- 5 spring onions
- 280g firm tofu
- 55g breadcrumbs
- 1 small piece ginger
- ½ cup hemp seeds
- 5 tbsp teriyaki sauce
- 4 burger buns
- 3 tbsp vegan mayonnaise
- 8 radishes
- 1 lime
- Fresh coriander
- 1 tsp sesame oil
- Preheat the oven to 180˚C.
- Grate one carrot and peel and grate the finger. Chop the spring onions and tear the tofu into smaller chunks. Add to a food processor with 3 tbsp of teriyaki sauce and the hemp seeds. Blitz until it forms a lump of well-blended mixture.
- Divide the mixture into four even pieces. Squash into burger patties, brushing a little extra teriyaki sauce on top. Line a baking sheet with baking paper and place the patties on top. Bake for 20 minutes, turning halfway and brushing more teriyaki on top.
- Meanwhile, prepare the Asian slaw. Peel the other carrot into strips and add to a bowl with the finely sliced radishes, the juice of ½ lime, and plenty of chopped coriander. Add the sesame oil and toss together. Set aside.
- Make the teriyaki mayo by combining the mayo with 1 tbsp of teriyaki sauce and the juice of ½ lime.
- Quickly toast the burger buns.
- Assemble the burgers by spreading the teriyaki mayo on the bottom half. Top with the burger then pile high with slaw. Top with the other end of the bun and dig in.
Cacao and Hemp Protein Balls
Make these protein balls at the weekend and snack on them all week long. They’re perfect for picking up your energy after the gym and delivering a healthy hit of protein. It beats a standard protein shake any day of the week!
Ready in: 0H30 MINS
- 6 tbsp hemp seeds (plus extra for topping)
- 3 tbsp raw cacao/unsweetened cocoa powder
- 2 tbsp desiccated coconut (plus extra for topping)
- 1 cup Medjool dates, softened
- 1 tbsp Premium Jane chocolate hemp oil
- 1 scoop vanilla protein powder
- 1 tbsp water, to loosen (optional)
- 3 tbsp dark chocolate, chopped (optional)
- Sea salt, for topping
- Add the Medjool dates (you may need to soften them first) to a food processor and blitz into a lump. Add all the other ingredients and blend until smooth.
- Line a sheet with parchment paper. Combine the extra hemp seeds and coconut in a bowl
- Lightly wet your hands to prevent sticking, then mould the dough into 12 balls of even size. Roll each one in the coconut and hemp seed topping. Sprinkle with the sea salt.
- Freeze for twenty minutes until firm, then store in the fridge until you need them. The balls keep in the fridge for a week, or in the freezer for up to eight weeks.
Vegan Hemp Seed Energy Bites
If protein isn’t your concern but you still need a healthy snack to pick you up, try these energy bites. They’re just as chocolatey and will satisfy that sweet tooth, providing a delicious pick-me-up for any time during the day. Like the protein balls, these keep in the fridge for a week or in the freezer for up to a month.
Ready in: 0H 25MINS
- ½ cup Medjool dates, softened
- 1 cup walnuts
- 3 tbsp cacao/unsweetened cocoa powder
- 2 tbsp hemp seeds (plus extra for topping)
- 2 tbsp peanut butter
- ½ tbsp coconut oil, melted
- Sea salt, for sprinkling
- Add the dates to a food processor. Blitz into a solid lump. Spoon into a bowl and set aside.
- Add the walnuts and blitz into a fine powder (as fine as possible). Add the cacao powder, hemp seeds, peanut butter, and coconut oil. Blitz the mixture for a few seconds, then add the dates back in and mix into a dough.
- Line a baking sheet or large plate with parchment paper. Divide the mixture into 12 even pieces and roll into balls. Roll each ball in extra hemp seeds to coat. Place on the baking sheet/plate and sprinkle with sea salt.
- Refrigerate for at least twenty minutes, then store in an airtight container and enjoy.
Zucchini Pasta with Hemp Seed Sauce
Try a carb-free pasta with zucchini spaghetti, made using a spiralizer. It has a delicious, fresh flavour and is super light – perfect for the summer months. The hemp seed sauce is probably the best part, but you can add anything to this dish once you’ve got the hang of it.
Our version is vegan, but you can try adding crab meat or other fishy toppings. For a vegetarian vibe, try adding figs.
Ready in: 0H25 MINS
- 4 zucchinis, spiralised
- 2 cups spinach, roughly chopped
- 1 lemon, zested and juiced
- Handful fresh basil leaves, roughly chopped
- Salt and pepper, to taste
- ½ cup cashews, soaked
- ½ cup hemp seeds
- ½ cup plant-based milk
- ½ cup nutritional yeast
- 2 cloves garlic, minced
- Add the zucchini pasta to a bowl. Pour over the lemon juice and toss with a part of tongues to coat. Set aside and soak for 15 mins.
- Meanwhile, make the sauce. Add the cashews, hemp seeds, milk, nutritional yeast, and garlic to a blender. Add a spoonful of lemon juice if you have any left over. Blitz until smooth. This should make a creamy sauce. Taste and adjust the seasoning.
- Pour the sauce over the zucchini pasta. Stir through the basil and lemon zest, then season to taste.
- Serve immediately and enjoy! Optionally, you can squirt a few drops of Premium Jane citrus hemp oil on top for an extra zing.
Hemp Seed Granola
Get all your mornings off to a good start with hemp granola, packed with various healthy nuts and seeds. It’s beyond delicious and will give you the energy you need to tackle any problem head-on. We think this is better than any store-bought granola!
Ready in: 1H15 MINS
- 3/4 cup almonds
- ½ cup pumpkin seeds
- ½ cup pecans
- 1 cup walnuts
- 1 cup desiccated coconut
- 1 cup hemp seeds
- 1/3 cup coconut oil, melted
- 1 tsp vanilla essence
- 2 tsp cinnamon
- ½ cup maple syrup
- ½ cup sultanas
- Sea salt
- Preheat the oven to 120˚C.
- Add the almonds, pumpkin seeds, walnuts, and pecans to a food processor and blitz quickly to chop into smaller pieces. Be careful not to blitz the nuts too much – you still want chunky pieces.
- Transfer the nuts and seeds mixture to a large mixing bowl and add the rest of the ingredients apart from the sultanas. Stir, then spread onto a large baking sheet lined with parchment paper.
- Bake for 35 minutes, then take out of the oven and stir in the sultanas. Return the granola to the oven for another 25 minutes, until golden brown.
- Allow it to cool. It should get crunchier as it cools.
- Transfer to a container and store in a cool, dry place to enjoy for breakfast.
Final Thoughts on Hemp Seed Recipes
Hemp seeds are a wonderfully versatile ingredient that can be used in so many dishes. Whether blended into a sauce, used to add protein to chocolate snacks, or featured in a hearty bowl of granola, their nutty flavour is perfect.
Hemp seeds are available at a variety of health stores and some supermarkets. They’re worth buying and trying if you are interested in natural health and wellness.
Before you leave, check out the hemp oils available from Premium Jane, too. Some of them are tasty and perfect for adding to smoothies and dishes.