WEEKLY RECIPE – Healthy Hemp Vegetable Soup

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Healthy Hemp Vegetable Soup

As winter approaches and the temps are dropping (depending on where you are, of course), it’s the perfect time to try some new soup recipes. I thought why not add some hemp seeds to my a simple vegetable soup recipe for some added nutritional value, especially protein! To my surprise, it provided a really nice flavor that I couldn’t help but share.

If you’re tight on time and just heating already made soup, I highly recommend throwing some hemp seeds. Same outcome, I’m sure and a very quick way to get some extra protein in to your diet.


Healthy Hemp Vegetable Soup

  • 1/2 cup Hulled Hemp Seeds
  • 32 oz. Organic Vegetable Broth
  • 1 can (15 oz) Cannellini beans – drained and rinsed (or any beans of choice)
  • 1 cup diced carrots
  • 1 cup sliced zucchini
  • 1 cup chopped cauliflower
  • 1/2 cup tomato sauce (I would have used 1 cup of fresh diced tomatoes however, I didn’t have any on hand so had to improvise)
  • 3 cloves of garlic
  • Salt and Pepper to taste
  • Other veggies and seasoning (optional)


Soak hemp seeds in water (optional but feel it helps bring out the flavor)

Saute garlic, carrots, zucchini, cauliflower in a little vegetable broth until firm (approx. 10-15 mins).

Add the rest of the broth, tomato sauce (or fresh tomatoes), beans and hemp seeds (I included the water I used to soak them in) and simmer for another 10-15 mins. (or until the veggies are done to your liking).

Voila! Enjoy!


Nutritional Info (based on 8 servings):

calories 130
fat 5 g
carb 14 g
fiber 5 g
sugar 3 g
protein 8 g



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