Hemp Seed Risotto

Did you ever think you could enjoy risotto while still living that low-carb lifestyle? Me neither! Arborio rice has around 40g of carb for one small serving of risotto, not allowing it to meet my ‘IIFYM’ needs! (“If It Fits Your Macros” – no it does not!)

I have made risotto out of other things like orzo and farro but it still doesn’t bring the carbs down significantly. In all honesty, I had a recipe in mind that I wanted to test out and I went to the store with the mission to make risotto out of sorghum – get used to that word because I’ll put it out there right now that it will be a huge food trend this year because it’s nutrient-dense and very versatile. (By the way sorghum is actually a grass not a grain)

Alas, the store I was at didn’t have any in stock, so I was looking through all the grains and the nutritional info on the backs of them (yes I’m that guy that stands there reading all the info on the back of the boxes – you should be too!) and I was shocked when I looked at a bag of hemp seeds. One serving has only 3 grams of carbohydrates! 3! That’s compared to forty! Not even in the same ball park!

So I was sold! I tried it out, and it was good! Try the recipe out for yourself and let me know what you think! I kept it very, very simple to test out how it would work, so you can use it as a base recipe and add your other favorite veggies, herbs and spices that you like! I’m going shrimp and asparagus next personally!


1/2 cup hemp seeds

1 1/2 cups vegetable stock (look for low-sodium if not using homemade)

1 cup wild mushrooms

1 shallot, thinly sliced

2 cloves garlic, diced

1 tbsp chives or parsley for garnish

1 tbsp oil (EVOO, avocado oil, or coconut oil)


This is very simple, much easier than risotto because I found that you don’t really have to constantly stir it the whole time.

Start by putting your oil in a medium-heat pan (yes you can substitute butter keeping it mind it would obviously no longer be a vegan dish), and cook the mushrooms and shallots for 6-8 minutes until they are softened and the mushrooms start to brown.

Meanwhile heat your veggie stock in a separate pot so it is hot when you incorporate them (just like risotto).

Add the garlic and hemp seeds, stirring for a minute to start toasting them, then start adding in the veggie stock little by little (I’d say 2-3 tbsps at a time, you just want to get the foods wet so they start to cook and slowly soak in the stock). Every time the risotto looks dry, add more stock!

Cook this for 15 minutes – this will not take as long as ‘real’ risotto and keep in mind the hemp seeds don’t soak up the stock nearly as much as rice does, so you won’t need as much as a real risotto.

*P.S. once you start incorporating your stock you can add salt and pepper (and red pepper flakes if you like a little heat too) but not before the stock is in – you’ll ruin the mushrooms with the salt.

I topped my risotto with chives and it was simple as that!

This recipe makes enough for 2, and it’s filling enough for a full (vegan) meal or enjoy it as a side with your protein of choice!

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