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Vegan & Low FODMAP Creamy Hemp Seed Sauce Recipe

This recipe was created when I had to come up with a creamy sauce to go with pasta, and this sauce had to be vegan and low FODMAP. I noted that it was time to use some hemp seeds and made those my main source of fats. 
Hemp seeds are small, brown seeds which are rich in:

  • Protein. In fact, These seeds are a complete source of protein, meaning that they provide all nine essential amino acids.
    • Amino acids are the building blocks for all proteins. The body cannot produce nine of these acids, so we need to absorb them through our diet.
    • Hemp seeds are one of few plant-based foods which are complete sources of protein.
  • Fiber. Try to use hemp seeds with the hulls intact, because most of the fiber in a hemp seed lies in its outer hull, or shell. 
  • Essential fatty acids, including omega-3s (especially alpha-linolenic acid aka ALA) and omega-6s (especially  linoleic acid). These polyunsaturated fats are low in saturated fats and contain no trans fats. With over 30% fat, hemp seeds are a healthful go-to for healthful fats. 

All you need to do is blend the ingredients below and mix it up with the pasta sauce. 

  • 4 tablespoons hemp seeds
  • 1 tablespoon nutritional yeast
  • 1 teaspoon lemon juice
  • 1 teaspoon miso 
  • Your preferred amount of salt
  • 2/3 cups water*
*This will be a very runny sauce, but when you cook it together with a low FODMAP pasta, such as brown rice pasta, the stickiness of the pasta will absorb the sauce nicely and it will leach out some starch to thicken the sauce up. If you want the sauce to be thicker straight away, halve the amount of water.

You can double this recipe but keep the same amount of water and it will be enough for two people over sweet potatoes. At first it will still feel runny, but when you let it sit for a while, it thickens up to the consistency you can see in these photos and video.

  • 1/2 cup hemp seeds
  • 2 tablespoons nutritional yeast
  • 2 teaspoons lemon juice
  • 2 teaspoons miso paste
  • Your preferred amount of salt
  • 2/3 cups water
Do you have any hemp seed sauce ideas? Would love to hear from you if you do :)



Share your results of this recipe and any other low fodmap recipes that you have tried on our Facebook Community or tag is on Instagram.

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