Pasta with hemp pesto and cherry tomatoes – a quick lunch

Hemp pesto is the answer to the question of what to do with hemp seeds beyond sprinkling them on salads. In just 2 minutes in a blender, they transform into a creamy, intensely green sauce with a nutty flavor and a fatty acid profile that traditional pesto alla genovese can only admire. Shelled hemp seeds replace pine nuts one-to-one – and they cost significantly less. Pasta with this pesto is ready in 15 minutes and provides complete plant protein. I will show you exactly how to do it.

KEY INFORMATION
• Hulled hemp seeds contain about 31 g of protein per 100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010).
• Hemp oil contains about 76–80% polyunsaturated fatty acids (PUFA) – one of the highest ratios among plant oils (Callaway, Euphytica, 2004).
• The omega-6 to omega-3 ratio in hemp oil is about 3:1 – close to the optimal for humans (WHO recommends a max of 4:1).
• One serving provides about 520–560 kcal and 18 g of protein – a balanced meal in 15 minutes.

What does adding hemp to pesto provide?

Traditional pesto alla genovese is based on pine nuts, which are expensive, hard to find, and relatively low in protein (about 14 g/100 g). Hemp seeds radically change these proportions: they provide about 31 g of protein per 100 g and all 9 essential amino acids, including arginine, which supports the cardiovascular system. House et al. (Food Chemistry, 2010) confirm the complete amino acid profile of hemp seeds – a rarity among plant sources.

Cold-pressed hemp oil adds a second dimension to the pesto. Its omega-6 to omega-3 ratio is about 3:1, which according to Simopoulos' analysis (Nutrients, 2016) translates to anti-inflammatory effects in the Western diet, where we typically consume omega-6 in excess. The taste? Nutty, slightly earthy, with a characteristic greenish note that harmonizes with basil much better than olive oil with the optional fishy flavor of pine nuts.

We noticed in tests that hemp pesto made with cold-pressed oil without heating is noticeably creamier and more stable than the same pesto made with extra virgin olive oil. The emulsification of hemp oil with starch from the pasta water is more stable – the sauce does not 'sink' to the bottom of the plate even after 10 minutes of standing.

Nutritional values – what does this serving provide?

One serving of pasta with hemp pesto (100 g of dry pasta + 30 g of hemp seeds + 2 tablespoons of hemp oil + 75 g of cherry tomatoes) provides about 530 kcal, 18 g of protein, 22 g of fat (mainly PUFA), and 62 g of carbohydrates. Compared to classic pesto with olive oil, the hemp version provides 2× more omega-3 fatty acids and 40% more protein per serving of sauce.

Ingredients – what do you need?

Proportions for 2 servings. Preparation time: 5 minutes. Cooking time: 10 minutes.

• 200 g of pasta (spaghetti, penne, or fusilli)
• 60 g of shelled hemp seeds (plus a tablespoon for sprinkling)
• 4 tablespoons of cold-pressed hemp oil (about 60 ml)
• 30 g of fresh basil or arugula (about 2 large handfuls)
• 1 clove of garlic (small, or half of a large one)
• 30 g of grated Parmesan or 3 tablespoons of nutritional yeast (vegan version)
• juice of half a lemon
• 150 g cherry tomatoes
• sea salt and freshly ground black pepper to taste
• optional: a handful of baby spinach leaves for the pesto

How to prepare pasta with hemp pesto – step by step?

The whole secret of this dish lies in the order of actions: cook the pasta, make the pesto simultaneously (it literally takes 3 minutes), then combine. No stress, no constant monitoring.

Safety: Do not heat hemp oil above 165°C and do not add it to boiling water – oxidation destroys valuable omega acids. Mix the pesto only with drained, slightly cooled pasta.

Step 1. Boil water and cook the pasta. Bring a large pot of salted water to a boil. Add 200 g of pasta and cook al dente – usually 8–10 minutes according to the package instructions. Before draining, be sure to save about 80 ml of the cooking water – the starch from this water helps the pesto stick to the pasta instead of sliding to the bottom of the plate.

Step 2. Blend the pesto base. In a blender or a hand blender jar, add 60 g of hulled hemp seeds, 1 clove of garlic, parmesan, lemon juice, a pinch of salt, and freshly ground black pepper. Blend for 20–30 seconds until you achieve a thick, grainy paste. At this stage, do not add oil or greens yet.

Step 3. Add basil and oil. Add fresh basil or arugula to the blender. Pulse for 5 seconds. Then – with the blender turned off – pour in the hemp oil and mix with a spoon or blend again for another 15 seconds. Short blending with oil preserves its color and aroma. Prolonged contact with the blender blade heats the oil and oxidizes the omega acids.

Step 4. Combine the pesto with the pasta. Drain the pasta, pour the cooking water into a cup and set aside. Transfer the pasta to a large bowl. Add the pesto and start mixing, adding 2 tablespoons of cooking water at a time. The starch emulsifies the oil and creates a creamy sauce. Usually, 3–4 tablespoons of water are enough for the pesto to perfectly coat each piece of pasta.

Step 5. Finish and serve. Transfer to plates. Arrange the cherry tomatoes (cut in half). Sprinkle with a spoonful of hulled hemp seeds for crunch and additional protein. Optionally, drizzle with a few drops of fresh hemp oil. The hemp pesto intensifies in contact with fresh tomatoes – the acidity from the tomatoes enhances the nuttiness of the seeds.

Tips and variations

Hemp pesto is a versatile base for modifications. Here are a few tried-and-true directions:

Nut version. Replace half of the hemp seeds with walnuts or cashews. Walnuts enrich the flavor with a deeper bitter note, while cashews add even more creaminess. Proportions: 30 g of hemp seeds + 30 g of nuts.

Winter version. Instead of fresh basil, use 50 g of blanched kale for 30 seconds. Kale gives the pesto a darker color, a slightly bitter note, and triple the vitamin K content per serving. In the winter season, when basil is unavailable, this is a natural alternative.

Spicy version. Add 1/4 of a chili pepper or a teaspoon of harissa paste to the blender. The spiciness contrasts wonderfully with the nuttiness of the hemp seeds. In this version, replace the cherry tomatoes with sun-dried tomatoes in oil.

Avoid this mistake. Do not salt the pesto too much before mixing it with the pasta – the cooking water and parmesan bring in quite a bit of sodium. Season after combining, not before. Overly salty pesto is hard to fix.

We also recommend our recipe for Buddha bowl z dressingiem konopnym – another dish where hemp oil takes center stage in a cold sauce.

Frequently Asked Questions

Can hemp pesto be heated?

Do not heat hemp pesto separately. Hemp oil has a smoke point of about 165°C (PMC, 2020), but prolonged heating oxidizes omega-3 fatty acids. Mix the pesto with hot pasta just before serving – the heat from the pasta is enough to gently warm the sauce without losing its nutritional value.

What hemp seeds make the best pesto?

Shelled hemp seeds without the hull work best – they provide a creamy texture and a mild nutty flavor. They contain about 31 g of protein/100 g (House et al., Food Chemistry, 2010) and are similar to pine nuts in taste, but cheaper and available year-round.

How many kcal does pasta with hemp pesto have?

One serving provides about 520–560 kcal, 18 g of protein, 22 g of fat, and 62 g of carbohydrates. Hemp pesto mainly provides healthy PUFA fats – hemp oil contains about 76–80% polyunsaturated fatty acids (Callaway, Euphytica, 2004).

Can hemp pesto be stored?

Store hemp pesto in the refrigerator for up to 5 days in an airtight jar with a layer of oil on top. You can freeze portions in ice cube trays and keep them for up to 3 months. The omega acids in hemp oil are prone to oxidation, so avoid long storage without sealing.

Is pasta with hemp pesto vegan?

Simply replace the parmesan with 3 tablespoons of nutritional yeast with vitamin B12 to make the dish fully vegan. Nutritional yeast provides a similar umami depth of flavor as aged cheeses. Hemp seeds and hemp oil are 100% plant-based, and the legality of hemp products has been confirmed in EU Regulation 2022/1393.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04