Hemp Hearts Pesto

A vibrant basil pesto using hemp hearts in place of the traditional pine nuts. The hemp contributes a similar nutty profile while adding complete plant protein. The pesto works hot on pasta, cold on sandwiches, or as a finishing sauce for various dishes.

Hemp Hearts Pesto

Yields approximately 1 cup. Prep time 8 minutes. No cooking required.

Ingredients

• 3 cups fresh basil leaves, lightly packed (1 large bunch)
• 1/2 cup hemp hearts
• 3 tablespoons nutritional yeast (or grated parmesan if not vegan)
• 3 cloves garlic, peeled
• 2/3 cup extra virgin olive oil
• 3 tablespoons fresh lemon juice (1 lemon)
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Pinch of red pepper flakes (optional)

Method

1. Wash basil leaves and pat dry thoroughly. Wet basil produces watery pesto.
2. In a food processor, combine basil, hemp hearts, nutritional yeast, garlic, salt, and pepper.
3. Process for 30-45 seconds, scraping down the sides as needed. The mixture should form a coarse paste.
4. With the processor running, slowly drizzle in the olive oil through the feed tube.
5. Add lemon juice and red pepper flakes if using. Process for another 10-15 seconds.
6. Taste and adjust salt, pepper, and lemon.
7. Transfer to a clean jar or container. Refrigerate covered for up to 1 week, or freeze in ice cube trays for portioning later.

Nutrition per 2-tablespoon serving (8 servings total)

Approximately 150 calories, 2 grams protein, 16 grams fat, 1 gram carbohydrate. Compared to traditional pine nut pesto, this version has slightly more protein and less saturated fat (no cheese).

Why hemp hearts substitute well for pine nuts

Pine nuts contribute texture, mild nutty flavour, and richness to pesto. Hemp hearts deliver similar functions while being:

• Far cheaper than pine nuts (often 1/3 the price)
• Higher in protein
• Complete plant protein
• Allergen-friendly (not a common allergen like pine nuts can be)
• Plant-based and vegan-friendly

Best uses

• Tossed with hot pasta: add immediately before serving; pasta heat warms the pesto
• Spread on sandwiches: particularly with tomato and mozzarella
• Topping for baked fish or chicken: spoon on after cooking
• Mixed into mashed potatoes
• Drizzled on pizza after baking
• Stirred into soups for a finishing touch
• Used as a dip with vegetables or crackers
• Mixed into salad dressing for a herbaceous flavour

Pasta serving

For 400 grams of cooked pasta (serves 4):

1. Cook pasta according to package directions. Reserve 1/2 cup of pasta water before draining.
2. Return drained pasta to the pot off heat.
3. Add 1/2 cup hemp pesto and 2-3 tablespoons reserved pasta water. Toss thoroughly.
4. Adjust pasta water consistency as needed.
5. Serve immediately. Top with additional hemp hearts and grated cheese if desired.

Variations

• Arugula pesto: Replace half the basil with arugula for a peppery flavour.
• Spinach pesto: Use 2 cups baby spinach + 1 cup basil for milder pesto.
• Cilantro pesto: Replace basil entirely with cilantro for Mexican-inspired flavour. Add 1 lime instead of lemon.
• Sun-dried tomato: Add 1/3 cup sun-dried tomatoes for richness and red colour.
• Mint pesto: Use 1.5 cups basil + 1.5 cups mint for a lighter, fresh-tasting pesto.
• Roasted garlic: Use roasted garlic instead of raw for mellower flavour.

Storage and freezing

Refrigerator: Store covered with a thin layer of olive oil on top. Use within 1 week.

Freezer: Portion into ice cube trays, freeze, then transfer to freezer bags. Each cube is approximately 2 tablespoons. Use frozen pesto within 3 months. Thaw briefly before use; pesto will appear darker green after freezing (this is normal).