November 8, 2015

Pumpkin Hemp Soup {recipe} with Manitoba Harvest Hemp Hearts Giveaway

Disclaimer: This is a sponsored post with Mantioba Harvest through my association with Fit Approach. As always, all thoughts and opinions are my own.

I was happy to recently receive a sample of Manitoba Harvest Hemp Hearts to try out through my partnership with Fit Approach as a Sweat Pink ambassador. I've had a few sample packs from various places before. Hemp is a plant and the plants grown in Western Canada are mostly used for hemp foods. Also I recently was reintroduced to making macrame hemp bracelets that girls made when I was younger (yet I had never mastered!)-that string comes from the hemp plant.  

The hard hemp seed is at the top of the plant and this is used to make Hemp Hearts, hemp protein powder, and hemp oil. It's a plant that has been around for centuries. No it will not get you feeling weird-read more about its misconceptions here.


These raw shelled hemp seeds have a nutty texture and taste like sunflower seeds to me. Although they are small, they are packed with protein and omegas (10g of each per serving!) and are easy to sprinkle on anything from savory dishes, cereal and oatmeal, yogurt or salads. 

I mostly have used them at breakfast time in my oatmeal, cereal, and yogurt but decided to switch things up and try a recipe from Manitoba Harvest's website. I made this seasonal Pumpkin Hemp Soup which was delicious! I happened to have some fresh pumpkin puree around from a roaster pumpkin which gave it lots of extra flavor. I had to substitute onions for shallots and used what milk I had on hand, but the recipe still turned out great. 

The soup is very creamy and flavorful. I loved adding extra hemp hearts on top for a little crunchiness.


Pumpkin Hemp Soup (adapted original recipe from Manitoba Harvest

Ingredients     (yields 3-4 servings)
2 1/4 cups pumpkin puree
1 tbsp. olive oil
1 small onion, diced
3 cloves of garlic, minced
2 cups vegetable stock
1 cup cashew milk (or other favorite milk of choice)
2 tbsp. maple syrup
1/2 cup Hemp Hearts
1/4 tsp. sea salt
1/4 tsp. black pepper

1. Add the olive oil, onion, and garlic to a large pot and cook over medium heat until translucent.  
2. Add the pumpkin, vegetable stock, milk, and maple syrup into the pot and cook until it comes to a simmer. 
3. Pour the soup into a blender (or use an immersion blender in the pot if you have it) and add the Hemp Hearts, salt, and pepper. Blend until smooth. 
4. Pour the soup back into the pot (if you used a blender) and cook over medium heat for another 5-10 minutes. 
5. Once the soup reaches the desired temperature, spoon into bowls and serve.  You can also top it with extra Hemp Hearts for a crunchy topping!


Check out all of Manitoba Harvest's products and check out this $1.00 off coupon on their website.

Check out more great recipes from Manioba Harvest here!

Lucky for you, Manitoba Harvest is giving away a bag of hemp hearts to one of my readers. All you have to do is enter the Rafflecopter below. Giveaway ends 11/15/15 at 12 AM EST, open to US and Canada residents. 

One prize per winner. If you win this giveaway and have already won another prize from Manitoba Harvest through another SPA's blog, please disclose that you have already won so I can choose another winner! 

What is your favorite crunchy topping? Have you ever tried hemp hearts?


  1. This is an awesome giveaway! I have heard great things about this company!

  2. I have never tried hemp hearts but I would love to!

  3. I have tried hemp hearts and i love them. I also like flax and chia seeds.

  4. I have never tried hemp hearts. I like a crunchy oatmeal topping.

  5. Oooh yum!! The soup looks delicious + adding in the hemp hearts was such a great idea!

  6. I pretty much like any crunchy topping. And I have tried Hemp Hearts and love them.