Hemp Seeds, Cannellini Beans and Greens
Plant-based, simple, hearty, nutrient packed and delicious. What more could you ask for in a meal?
Especially a meal that takes about 10 minutes to prepare like this hemp seeds, cannellini beans, and greens recipe.
As many of you know, I am crazy about hemp seeds. They pack a nutritional wallop to any meal and are second only to soybean in protein content.
The beauty of Hemp seeds is that they contain all 20 known amino acids including the 9 essential amino acids our bodies cannot produce. This is called a complete protein. Proteins are considered complete when they contain all 9 essential amino acids in a sufficient quantity and ratio to meet the body's needs.
Since we cannot produce them, it is crucial we acquire them through dietary sources. Various studies have demonstrated that many common illnesses are related to deficiencies or imbalances of amino acids in the body.
In addition to the complete protein, hemp seeds are an excellent source of fiber.
You will also like the way they taste. The seeds have a pleasant nutty flavor, crunch and seem to melt in your mouth.
Just in case you are wondering, hemp seeds have no drug value and are an entirely different plant than its cousin plant marijuana. I hope you try them because adding small amounts of hemp seeds to your diet can make a big difference on your health.
Maintaining your health and wellness is the single most important thing you can do in your life! Hope you enjoy this easy vegan recipe as much as I did.
If you like healthy cannellini beans, you may also like this cannellini bean salad with radicchio, pine nuts, and parsley vinaigrette. Don't miss any of Ordinary Vegan's free recipes by signing up here.
- 5-10 ounces of chopped greens (spinach, kale or swiss chard or combination of all)
- 1 15-ounce carton of cooked cannelilnii beans (or any white bean)
- 2 garlic cloves, chopped
- 2 tablespoons hemp seeds
- 1 tablespoon bean liquid
- ¼ vegetable broth for sautéing plus ½ cup vegetable broth for greens
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Juice of one lemon
- Strain the cannellini beans reserving 1 tablespoon of the liquid. Rinse. Place on a large plate or bowl and smash half the beans and 1 tablespoon of hemp seeds with a potato masher.
- Heat ¼ vegetable broth in a large sauté pan. Sprinkle with salt and pepper. Add the garlic cloves and cook for 1-2 minutes or just enough for the aroma to shine through and the garlic softens. Never brown your garlic or it will turn bitter.
- Add the cannellini beans, bean liquid and cook for another minute. Add the greens and ½ cup of the vegetable broth. Cover and cook for approximately 3 minutes or until the greens have softened a bit but still shiny and green. Squeeze the lemon juice on top. Toss. Garnish with another 1-2 tablespoons of hemp seeds. If you like a little heat, add some red pepper flakes.
23 thoughts on “Hemp Seeds, Cannellini Beans and Greens”
Would like to know the amount of Carbs to this recipe, shows calories and protein, no Carbs ?
Hi Laura – A total of 32 carbs for the recipe so 16 carbs per serving
To Nancy, it states at the bottom of the recipe there are 16 Carbs….
Hi Judy – I believe that is correct.
I think this would be just as good raw as well 😀 thanks for sharing!
Oh, this Hemp Seeds Beans and Greens salad looks absolutely delicious. Thanks for sharing the recipe.
You are welcome Rhonda – Thanks for being part of our healthy community! Happy New Year
This was absolutely delicious!
I know Robin – I love when something is really simple yet so delicious. Thanks for being part of our healthy community!
Yummy! Made this for dinner tonight, using fresh BokChoy from our garden. It was delicious and loved the crushed red pepper addition!
Yum Jackie – I just received some fresh bok choy so I will try it tomorrow. Thanks for stopping by and for your kind words!
Do you use whole or hulled hemp seed?
Hi Renate – I use shelled hemp hearts – here is a link. Thanks for being part of our healthy community!
I will try this tonight with pea-shoots and possibly with a some chopped kale as well. Yum.
That sounds delicious Andrea! Thanks for sharing
I was looking for a recipe that my 13yr old would like and this one had everything in it that she loves. So this morning I made it for our breakfast and she loved it. I thought it was delishes as well. I have shared recipe with two of my coworkers. Thank you for what you do.
Thank you Sherri for taking the time to comment and so happy your 13 year old also liked it. Those hemp seeds are super nutritious and I always want to run up a mountain after I eat that dish. Have a great day!
This recipe sounds great! But I am unsure of the amount of the amount of vegetable broth I need for sautéing. Recipe says “¼ vegetable broth for sautéing plus ½ cup”. Does that mean ¼ cup? Can you please clarify. Sorry if this is a dumb question, I don’t cook that much.
Hi Pamela – I went back to the recipe and fixed it so hopefully it makes more sense. It is 1/4 cup vegetable broth for sautéing and another 1/2 cup vegetable broth to cook those greens. You could also use water. Thanks so much for stopping by and for being part of our health community!
I have been making this recipe a few times a year ever since I first saw it posted! It is delicious!
Thank you Kathy for stopping by. So happy you enjoyed this recipe. It is one of my favorites too.
This dish became a staple of mine, my husband, and my family! Simple and filling, usually make on rainy days
Thanks for sharing Isabel and for being part of our healthy community