Helping families eat healthier for less

Helping families eat healthier for less

Friday, January 22, 2016

Stuffed Mushrooms with Hemp Seeds

Stuffed Mushrooms with Hemp Seeds

The theme for Recipe Redux this month is to cook with a new ingredient that you've been wanting to try. I was at my local Costco and came across hemp seeds. 

I decided they would be a good, healthy filling for stuffed mushrooms. This recipe below makes a great tasting, healthy appetizer. There are only 38 calories per stuffed mushroom. You can eat several and not feel guilty.

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.

Stuffed Mushrooms with Hemp Seed Preparation


  1. This is such a clever use of hemp hearts! Fun appetizer :)

  2. Thanks, Caroline. I think you could serve these appetizers to anybody and they'd never know unless you told them what they are eating.

  3. Sounds like a great use of Hemp seeds. Think I will try it out!

    1. I think you'll love them. They add nice texture.

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