Helping families eat healthier for less

Helping families eat healthier for less

Friday, June 21, 2013

Stuffed Mushrooms with Hemp Seeds

Stuffed Mushrooms with Hemp Seeds

The theme for Recipe Redux for June is Sowing Seasonal Seeds. Thanks to Sanaa @Fit & Fancy for this theme inspiration. Seeds for this month’s feature can be sesame seeds, chia seeds, sunflower seeds, or any kind of seed. Our task is to develop and share a recipe using seeds reflecting the season in our part of the world.

I live just a few miles from Kennett Square, known as the mushroom capital of the country. This includes many varieties of exotic mushrooms, as well as the more traditional white button mushroom. For this month’s challenge, I decided to create a stuffed mushroom appetizer and to use hemp seeds as part of the filling. Hemp seeds add a nutty texture to foods.

I am fairly new to using hemp seeds. Other than adding them to my oatmeal some mornings, I haven’t used them much in cooking. I recently bought a large bag of hemp seeds from my local Costco. Hemp Hearts (brand name) are raw, shelled hemp seeds from Canada.

Package of Hemp Hearts from Canada

According to the Nutrition Facts panel on the package, one serving is 3 tablespoons and provides the following:

170 calories

13 g fat

1.5 g saturated fat

10 g polyunsaturated fat

1.5 g monounsaturated fat

3 g carbohydrate

3 g fiber

10 g protein

110% manganese

45% magnesium

25% thiamin

20% iron

20% zinc


So, you can see than hemp seeds can help boost your intake of several important fatty acids and good fats, protein, and several minerals.


Try using hemp hearts in a variety of foods:

·         Blend in smoothies

·         Add to hot or cold cereals

·         Sprinkle on salads, yogurt, soups and ice cream

·         Add to baked goods

·         Use them in a trail mix

·         Use as you would sesame seeds

Fun Fact: Hemp is an extremely versatile plant used for: Nutrition, construction material, clothes, paper, jewelry and alternative fuel.

 For 100 hemp recipes, visit:

Here’s my recipe:


Stuffed Mushrooms With Hemp Seeds


1 10-oz package baby portobello mushrooms (about 12 small mushrooms)

1 Tbsp butter

3 Tbsp finely chopped onion

1 clove garlic, peeled and minced

1/4 cup reduced fat feta cheese, crumbled

1 Tbsp balsamic vinegar

3 Tbsp raw shelled hemp seeds (such as Hemp Hearts)

1 Tbsp fresh thyme leaves

1 Tbsp fresh basil leaves, finely chopped



Preheat oven to 350 degrees. Carefully remove stems from mushrooms. Place mushroom caps in single layer in baking dish that has been sprayed with non-stick spray. Finely chop the mushroom stems. Melt butter in large non-stick skillet over medium heat. Add chopped mushroom stems, onions, and garlic and cook for 4 minutes, or until onions are soft. Add feta cheese and vinegar, stirring until well blended. Remove from heat. Stir in hemp seeds, thyme and basil. Carefully spoon the mixture into the mushroom caps. Bake for 20 minutes. Serve hot.

Makes 12 stuffed mushrooms.

Note: White button mushrooms can also be used in place of portobello mushrooms, if desired.

Nutrition Information (1/12th of recipe):

38 calories, 2.6 g total fat, 1.0 g saturated fat, 3.5 mg cholesterol, 0.8 g dietary fiber, 2.2 g protein, and  46.3 mg sodium.

Cost per Mushroom Serving: $0.42 each (or about $5.08 for whole recipe)

Pricing Note: all ingredients were at “regular” prices except mushrooms were on sale for $3.49 per package.

 Here are some photos of the preparation of the stuffed mushrooms.
Top: Remove stems w/ strawberry huller; Middle: hemp mixture; Bottom: mushrooms in pan before baking.

Click here to download and print a copy of this recipe.



  1. Replies
    1. Ye, I think you'll be pleasantly surprised by their nuttiness.

  2. Ooo Yummy! I love mushrooms and will have to add the hemp seeds. Thanks!

    1. I think hemp seeds and mushrooms go together very well. The hemp seeds give the mushroom filling both body and texture.

  3. I love stuffed mushrooms. Hemp seeds are such a nice change of pace and I love that you calculated the nutritional info as well.

    1. As I mentioned, I'm new to hemp seeds, but they are easy to work with and can probably be added to a wide variety of foods.

  4. First off, I didn't know we lived near (kind of) each other! I'm in Havertown :) I adore stuffed mushrooms and really haven't done much with hemp seeds - look forward to trying these out.

    1. Hi, Deanna: I had to look up Havertown on a map as I didn't know where it is, but you're right, we both live in the same general area.