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Sweet Pea Hemp Dip with Mint

This dip is sure to bring sunshine and a spring fresh feeling into your home! It's a crowd pleaser, perfect for entertaining!
Jun 16, 2015 | Joy McCarthy

This dip is sure to bring sunshine and a spring fresh feeling into your home from both the gorgeous colour and bright flavour! I went to the farmers market in search of sweet green peas this past weekend and they were not quite out yet,but I did pick some delicious strawberries.

All the spring produce where I live (in Ontario) seems to be late this year because of the wicked winter we had. However, that didn't stop me from making this amazing Sweet Pea Hemp Dip with mint.

Luckily, I had two bags of frozen peas in the freezer from the Joyous Detox photoshoot so I whipped this up in a snap. You can use either frozen or fresh once they come out... it won't be long now.

As you might have noticed, I absolutely LOVE using Hemp Hearts in my recipes from my most recent Strawberry Mylkshake recipe to Mac N’ Cheese, to pestos, desserts and more.

Hemp Hearts add a lovely texture (sort of like pine nuts but different) and they are much more cost effective, plus they provide a solid dose of nutrients and this is why I love them.

In case you are wondering what hemp “hearts” actually are, they are simply the raw shelled hempseed. Any recipe on Joyous Health where I refer to “hempseeds” I’m actually referring to Hemp Hearts.

Nutritional Benefits of Hemp Hearts

  • Plant-based protein: Per 30 gram serving, Hemp Hearts contain 10 grams of plant-based protein. Protein is essential at every meal and snack to ensure you are satiated (feel full). It is a building block of every single cell in your body. Protein is pretty gosh darn important and this is a macronutrient that many people are missing in their diets.
  • Very easy to digest. Nearly 65% of hemp protein comes from edestin which is readily absorbed and utilized by the human body which is important for making antibodies that fight infection.
  • Fatty acids: Per 30 g, Hemp Hearts have 10 g of omegas 3 and 6. These good fats are essential for a healthy heart due to their anti-inflammatory power. This is a food that’s also good news for hormone due to the presence of a specific fatty acid called GLA. Balanced hormones are essential to keep PMS and the dreaded menopausal symptoms in check.
  • Hemp Hearts are a food that is kind to mama earth. You can get both certified organic and non-organic but the nice thing is that hemp is a pretty hardy plant which means it is not sprayed heavily with a cocktail of pesticides like how apples are.
  • Hypoallergenic food. Many of my clients are allergic or sensitive to nuts. This can be especially challenging if you are a vegan or vegetarian trying to ensure you are getting enough protein, this is why hemp is such a great alternative. As long as the seeds are produced in a nut-free facility for those of you who have severe allergies, hemp is a fantastic option to amp up your protein!

Let’s get right to this wonderful recipe shall we?

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  • 1/2 cup Manitoba Harvest Hemp Hearts
  • 1 1/2 cup fresh or frozen peas
  • 1/4 cup fresh mint leaves
  • 1-2 garlic cloves
  • Juice from 1 lemon
  • 1 tbsp extra-virgin olive oil
  • 1/2 tsp sea salt
  1. If using frozen peas, first thaw them in warm water. Place all ingredients into a food processor or blender and give a whirl until nice and creamy.


Yields approximately 2 cups.
Enjoy with your favourite crackers.

Walker’s papa was visiting us from Austria so we all enjoyed it one evening. I had some refreshing blueberry kombucha (this was the Tonica Kombucha brand) and the guys had vino. This recipe would go really well with my Rosemary Buckwheat Chia Crackers.

Oh and I should thank my cute little helper, my kitty Theo :)

I hope this brings joy to your spring and summer parties and picnics! Wishing you joyous health, Joy 

Ami L   •   June 16, 2015

ohhh this recipe looks delicious, can't wait to try it. I love hemp hearts sprinkled on just about anything... but salad especially.


Allison   •   June 16, 2015

I've actually never tried hemp hearts (not knowing what they are!) but your dip sounds like a great way to try them for the first time :)


nicole   •   June 16, 2015

I like to add hemp hearts to smoothies or sprinkled over oatmeal.


Emily P   •   June 16, 2015

I made your cauliflower pizza crust and sprinkled hempseeds on top of the pizza!


Monika   •   June 17, 2015

I would use the hemp seeds in smoothies to add some protein! :-)


Lindsay B   •   June 17, 2015

Your kale, sweet potato, hemp bowl is one of my favorites!


Cathy kam   •   June 17, 2015

We add hemp hearts to anything we can..Joy's Mac and cheese, dips,and smoothies to mention but a few.


Graham Mills   •   June 17, 2015

Looks like a great recipe. Not sure if it is a good idea to show a cat on your kitchen counter. No matter how clean your cat is, they can spread microbes.

Joy McCarthy   •   June 17, 2015

Cherlyn   •   June 17, 2015

I LOVE to add hemp hearts on my massaged kale salads!


Jessica   •   June 17, 2015

I love adding hemp hearts to my salads for protein and love the creamy texture it adds. Also make salad dressings with them insted of using cream based dressings.


Hilary   •   June 17, 2015

I like to add hemp hearts in my smoothies and sprinkle them on salads.


Becky   •   June 17, 2015

Yumm I like this recipe. I try to include hemp hearts in my protein balls or salad.


Deborah Baker   •   June 17, 2015

I would sprinkle the hemp hearts over my 7 super food salad that includes cabbage, kale, broccoli and so much more!!


Beth johnson   •   June 17, 2015

Your little cat is so cute:) I use hemp hearts all the time! So good.


Juanita C   •   June 17, 2015

I would love to try them in my oatmeal protein bars!


Tania Stupart   •   June 17, 2015

Love hemp hearts in my smoothies, on my oatmeal, in baking, on my salads, hemp milk and in my daughter's lunch bag.


Wendy Janzen   •   June 17, 2015

Sprinkled on salads, stirred into smoothies or yoghurt, added to pancake batter, I put that stuff in everything!


Dee Schwark   •   June 17, 2015

I would add them to my salad, meatloaf, oatmeal etc.....


Laura Gay   •   June 17, 2015

I put them in brownies and on my salads!


Matt   •   June 17, 2015

a sprinkle on top of a green salad


Brooklynn   •   June 17, 2015

add them to my oatmeal crumble topping on my fruit pies


Karen   •   June 17, 2015

I add them everyday on top of my morning yogurt with blueberries & almonds!


Beth   •   June 17, 2015

My boyfriend and I are growing sweet peas in our garden and as soon as they're ready I'm going to try hemp hearts in this recipe. Thanks for the inspiration, Joy! :) PS adorable kitty!


Karen Filipcic   •   June 17, 2015

This dip looks delicious! I love making pesto with hemp hearts or adding them to homemade raw protein bars.


Deb Zufelt   •   June 17, 2015

I'd like to try the hemp bites alongside fruit for a snack


Cyndi   •   June 18, 2015

Yum! I add Hemp Hearts to my smoothies & all baked goods. I also add the Chocolate Hemp Powder to my smoothies & that is super delish!


April Hynes   •   June 18, 2015

I love adding hemp hearts to my breakfast smoothies for an awesome vegan protein source and also sprinkled on my salads :)


Brenda Wilson   •   June 18, 2015

I just Manitoba Hemp Hearts in my morning smoothies daily, in my afternoon snack wth yougurt and do a lot of baking with it- love it!


Marianne   •   June 18, 2015

I like to put hemp hearts in my smoothie.


Ellen   •   June 18, 2015

Other than in the dip, I'll likely sprinkle 'em on some toast with avocado and sea salt for a mid-morning snack


Clare   •   June 18, 2015

I'm not sure if this little giveaway is open to us Aussies far, far away, but if i were to receive some lovely hemp hearts i'd try it in my morning porridge. it's entering into the colder months down here in the southern hemisphere, and i'd love a way to get more protein in my morning meal :)


Carol M   •   June 18, 2015

I like to add them to yogurt!


Sarah   •   June 18, 2015

I add hemp hearts to boost my morning oatmeal and smoothies. Sometimes I make your hemp seed guac and bring it to work potlucks! Always a hit!


Lauren Carruthers   •   June 18, 2015

I love adding them into my morning smoothie and to my spinach salad with strawberries, almonds and peppers.


Vickie   •   June 18, 2015

So many ways to use hemp hearts - breakfast smoothie, cookies, muffins, crumbles, pancakes, the list goes on! And I love Manitoba Harvest brand!


Erin   •   June 18, 2015

I love hemp hearts! On salads, in smoothies, sprinkled on top of your tasty gazpacho recipe, etc!


Lesley s   •   June 18, 2015

I love sprinkling hemi hearts in my smoothies or on my morning oatmeal.


Nikole   •   June 18, 2015

Great recipe and blog post Joy! The photos all turned out really good. My mom was sitting beside me as I was scrolling through and even she's like oh yum that looks good. She doesn't drink so I should get her on the kombucha train as well ;) As for hemp hearts I love sprinkling them onto my pb and jam sandwiches with banana and chia seeds. I find the chia and hemp work well together to keep me full till lunch. I also love hemp seeds in salad dressings since they are buttery.


Autumn R   •   June 18, 2015

I love blending them with water to make fresh hemp milk and also to make protein bars...Thats about all I have made with them so far, but your recipe looks soooo yummy, I will need to try that too now:) Hemp Pesto would be amazing too!


Nikki Honour   •   June 18, 2015

I'll be using hemp hearts in my morning smoothie along with homemade cashew milk using your recipe from last week!


Renata   •   June 19, 2015

I'll use it in Hemp Protein Smoothie before or after my workout! And make hemp milk with the rest of it.


Elizabeth   •   June 19, 2015

I love hemp hearts on salads, cereals, & smoothies. Can not wait to try your recipe for the dip.


Kate   •   June 19, 2015

Hi Joy! I have recently become obsessed with one of your recipes that uses ... you guessed it... Hemp Hearts! The recipe is for your mushroom black bean burgers and I've come to love them so much that I decided to share your recipe with my followers, #ontheblog today: Thanks for sharing your unique approach to healthy living and eating. I would love to win this giveaway so I can continue to cook with this nutrient rich ingredient (and continue to feed my black bean burger obsession!).


Katy Kemp   •   June 19, 2015

On a current kick with a daily blueberry orange smoothie with hemp seeds-delicious! Also tried this dip and it was a hit! Served it with carrots, celery, and gf crackers. Baked tofu, sliced and tossed in a mix of hemp seeds, sesame seeds, and salt is a staple in our house when making a rice or noodle bowl for dinner. yumm.


Karen Vandyken   •   June 19, 2015

Hemp hearts would be delicious mixed in with my oatmeal!!


Barb Parker   •   June 19, 2015

I mostly add hemp hearts to salads, muffins and oatmeal, but I continue to experiment as they can be added to most meals and make them really tasty. I've never tried the bites, but they would make a great snack when out hiking.


Torie   •   June 19, 2015

I've just started using hemp in my cooking recently! This weekend I will add it to a rhubarb/strawberry crumble I'm making for friend who just had a baby!


Keeley   •   June 19, 2015

on salads and smoothies!


linda   •   June 19, 2015

Like to add Hemp Hearts to my banana bread & homemade granola recipes.


Catherine   •   June 20, 2015

Hi Joy, I love the little white socks on your cat's paws!!! So adorable!! Hemp hearts are amazing! Thank you for introducing them to me in your Joyous Health cookbook!! We love them on: avocado & sprouted toast, in our morning smoothies, added to salads, sprinkled on homemade soups, mixed into oatmeal, added to homemade baked goodies, tossed together with olive oil, lemon juice, pepper served over Green beans, as a substitute for pine nuts in pesto, and blended into homemade ceasar salad dressing, and sprinkled over air popped popcorn with avocado oil and organic chipolte spice! and your Hemp Seed Maple Cinnamon Butter is so good!! For anyone who hasn't made some yet, it's on page 220 of the cookbook! and one batch makes enough to share!!


Erin   •   June 21, 2015

I love to add hemp hearts to my guacamole!


Drew   •   June 22, 2015

I put them on everything! Today I dipped my banana in them but my go to is in salads


melanie   •   June 23, 2015

I will be adding hemp hearts to my oats this morning!


Laura   •   June 23, 2015

I've tried using hemp hearts in smoothies mostly. I plan to try this recipe and see where else I might use them now that I know more about their nutritional value.


Judy Hill   •   June 23, 2015

I use hemp hearts in my smoothies, on my oatmeal and on salads. They are delicious!


Nicole   •   June 23, 2015

This recipe looks delicious! I love hemp hearts I often add it to my smoothies and salad and sometimes to home made granola or bars


ian tulloch   •   June 23, 2015

joy...we love you book...met you at national nutrition in Orillia...I hope this is why I can enter the hemp seed contest.... my next meal is a consistent dish in our house thanks to your amazing recipe...the recipe is your black bean mushroom burger.....full of protein and being vegetarian this recipe and many others in your joyous health book (which I have bought around 8 for other people)...cant wait for your second book...thanks again for the sample email... we love you joy....u are one amazing woman ian tulloch


Susan   •   June 23, 2015

My favorite hemp recipe is Joy's breakfast recipe from her 21 day program. Toast, almond butter, honey, cinnamon, apple slices and hemp hearts. I am eating it right now!


Caroline   •   June 23, 2015

I'll put them in smoothies and energy bars! miam miam!


Karlene   •   June 23, 2015

I am a single mom to a 14 yr old daughter who has always been a very picky eater. I have always had to be very creative with my meal planning to ensure she gets the proper nutrients. I was introduced to hemp hearts by Joyous Health. I love them. Hemp hearts are a perfect ingredient. I add them to everything I can. This perfect raw nutrient has gone undetected by my daughter. I have peace of mind knowing my daughter is getting the omegas, proteins, vitamins, minerals and fibre needed.


Sandra   •   June 23, 2015

The question is - how would I NOT use hemp hearts! I love them with fresh fruit, smoothies, roasted veggies, guacamole, yogurt parfaits and even straight off a spoon!


Diane Brinck   •   June 23, 2015

Taking baby steps to change my health. I like to mix hemp seeds with balsamic vinegar, garlic and sesame seeds, slice squash and zucchini, marinate and grill. Awesome!


Melanie   •   June 23, 2015

I love to sprinkle hemp hearts on my salads. They add a lovely flavor and extra protein. (Also add 3 Tbsp to my oatmeal daily - yum!)


Irene Livingston   •   June 23, 2015

I love hemp hearts in my green smoothies. This is the way I like to add good quality protein first thing in the morning:)


Saskia   •   June 23, 2015

I have a tasty recipe for a hemp seed vinaigrette. Anytime I enjoy a mixed greens salad I get a dose of hemp hearts to add some healthy fats and protein.


Louise Gagne   •   June 23, 2015

I love hemp hearts. Use them regularly in my smoothies, add them to my husband's cereal, add to salads, and soups, and now have a dip recipe I can use them in. They are so versatile and tasty. Thank you so much.


Heather   •   June 23, 2015

I love hemp hearts on my oatmeal with almond milk and pure maple syrup! Also love adding them to salads and your grilled maple nut banana sandwich!!!!


Erin   •   June 23, 2015

I love using Manitoba Hearts to boost up the nutritional value of my smoothies. They are also wonderful on salads and in my homemade granola :)


jodie   •   June 23, 2015

I would add it to my smoothies.


Ruby   •   June 23, 2015

This recipe looks amazing! I love adding hemp hearts to my toast with almond butter, blueberries, and cinnamon.


Julie   •   June 23, 2015

I like hemp hearts in smoothies and added to salads ; )


Diana R   •   June 23, 2015

Love hemp hearts sprinkled on a tomato/avocado salad with fresh basil and a drizzle of EVOO...soooo delish and filling.


Valerie Warmington   •   June 23, 2015

Next meal? I add Manitoba Harvest Hemp Hearts to almost every meal. Sprinkle on cereal, layer with yogurt & fresh fruit, with grains & seeds in a baked loaf which I can slice, etc., etc., etc.


Anita   •   June 23, 2015

Definitely on top of my morning porridge!


Christine Holliday   •   June 23, 2015

I drink Hemp Milk everyday, I grind them and add water and sometimes vanilla and sea salt


Kristi   •   June 23, 2015

I love adding hemp hearts to my smoothies!


Ron   •   June 23, 2015

I like to enjoy hemp hearts with yogurt and fruit.


Angel   •   June 23, 2015

I would make a hemp seed creamy spread to put on a variety of things such as a tortilla for a vegan taco!


Sue   •   June 23, 2015

I add them to anything I can think of, but mostly smoothies, salads and any kind of protein bars/bites


Natalie Hutchison   •   June 24, 2015

Mmmmm I love hemp hearts and will be sprikling them on my oatmeal in the morning! :) we also love them in salads, smoothies, and they make an amazing pesto!


Andrea   •   June 24, 2015

I add hemp heart to so many meals and snacks - smoothies, salads, cereal, energy bites, etc! Sometimes I even eat a big spoonful of them on their own :) Can't wait to try this dip!! I have a feeling it might be a new go-to.


Erin   •   June 25, 2015

Thank you so much! How exciting!!


Sarah   •   June 30, 2015

Joy, I notice that you mention drinking kombucha... I've been reading different views on whether kombucha is safe during pregnancy, mainly because of the small amounts of alcohol in it. I'm guessing you consider it safe since you mentioned it in the post and I wonder if you would share your thoughts on this? I'm about halfway through my first trimester and I really miss my kombucha lol! Thanks!

Joy McCarthy   •   June 30, 2015

pia   •   June 25, 2017

cant wait to try this, wanted to ask if there is a substitute for hemp seeds? thanks

Rachel Molenda   •   June 26, 2017

Future wife 😉   •   November 30, 2017

In your recent insta story while making this recipe you said you were cooking the peas, do they need to be cooked? It doesn't state that in your recipe.

Rachel Molenda   •   December 1, 2017

Laura C.   •   April 25, 2019

This was YUMMY! Thanks Joyous Health :)

Joy McCarthy   •   April 25, 2019
Laura C.   •   August 30, 2020
Joy McCarthy   •   August 31, 2020

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