Protein Packed Vegan Pesto with Hemp

Protein Packed Vegan Pesto with Hemp

Pesto in autumn I hear you ask? Thanks to my container gardening course last spring (see Container Gardening – 8 Edible Plants To Grown Indoors) I’ve been able to grow basil indoors, and it has been thriving up until now! What else better to do with the last basil leaves of the season than to make a pesto. Pesto pasta is a great simple meal, though protein can be lacking which can lead to blood sugar spikes, followed by the corresponding drops. This Protein Packed Vegan Pesto with Hemp offers more protein than your standard pesto thanks to the hemp hearts. Another twist is the addition of miso in place of parmesan cheese. Not sure how you feel about that? Read on.

Protein Packed Vegan Pesto with Hemp - Gluten Free

“Umami is the known as the fifth taste after bitter, sweet, sour and salty. It can be found in high amounts in parmesan, miso, gravy, mushrooms and tomatoes. The taste is often described as ‘pleasant savoury taste’.”

Miso is a great alternative to parmesan cheese because it also offers that distinct umami taste. Miso is made from fermenting soybeans and various grains, and can enhance the nutritional profile of any dish. Fermented foods contain live-active cultures which have a role in gut health and increasing the bioavailability of certain nutrients (see Health Benefits of Fermented Foods). Other dishes where miso can be substituted as the main umami flavour include miso gravy and various soup broths. Miso is extremely versitle and a great addition to any kitchen. I love adding it to salad dressings such as in this Japanese Salad Dressing with Miso Tahini Dressing.

If basil is out of season, try using spinach or kale (See Kale Pesto on Whole Wheat Pizza for a simple way to use kale in a pesto). Another great variation is adding 1/2 cup of water to this recipe and using it as a salad dressing or as a dressing for a roasted vegetables bowl.

Protein Packed Vegan Pesto with Hemp

This pesto uses hemp seeds as a replacement for pinenuts, and to add a protien boost. Miso is used in place of parmesan cheese to offer that umami, or savoury flavour. A simple to prepare sauce that can be easily added to buddha bowls, used as a salad dressing, or on your favourite pasta.

Course Side Dish
Cuisine Italian
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 70 kcal


  • 1 cup fresh basil leaves packed
  • 1 tbsp organic white miso
  • 1 tbsp hemp seeds
  • 1/2 tbsp lemon juice
  • 1 1/2 tbsp olive oil extra virgin
  • 1 clove garlic roughly chopped
  • sea salt to taste

To Serve

  • 50 g dry pasta per person


  1. Combine all pesto ingredients in a food processor and blend to combine. I pureed mine for less than 30 seconds. Taste and season with salt as necessary. Serve on pasta, quinoa or as a sandwich spread.

Recipe Notes

Make it gluten-free: Serve with gluten-free pasta or black bean noodles
Make it seasonal: Use blanced spinach or kale in place of basil
Reduce the food miles: Use apple cider vinegar in place of lemon
Make it into a salad dressing: Add 1/2 cup of water before blending

Nutrition Information for Protein Packed Vegan Pesto with Hemp

Calories 70 cal
Protein 2.5g
Carbohydrate 2.5g
Fibre 1.5g
Sugar 0.5g
Fat 6.6g
Saturated 1g
Sodium 160mg
Potassium 80mg
Calcium 40mg
Iron 1mg

Related Posts

Steel-Cut Oats with Peanut Butter and Banana

Steel-Cut Oats with Peanut Butter and Banana

Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under […]

Hemp Milk Recipe – A Better Alternative

Hemp Milk Recipe – A Better Alternative

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – […]