This nut-free Romesco sauce takes a slightly different spin on the traditional sauce with almonds, using hemp seeds instead.

This nut-free Romesco sauce takes a slightly different spin on the traditional sauce with almonds, using hemp seeds instead. Read on for the recipe!


Romesco sauce is a red pepper based sauce that hails from Spain that’s meant to be used with freshly caught fish and seafood. It’s truly delicious and a versatile sauce that can be used for a wide variety of dishes, and this nut-free version of Romesco sauce is no different.

So what makes this version so special?

Traditionally, Romesco sauce is thickened by blending toasted almonds and sometimes some bread into the sauce. However, that may not be suitable for those with food sensitivities or nut allergies. In this version, no bread or nuts are used to thicken this sauce. For those who are highly allergic to tree nuts, luckily, they can still benefit from seeds such as hemp, chia, and flax seeds to provide some of the same health benefits.

What’s used in place are hemp seeds.

Hemp seeds are part of the Cannabis sativa plant. While hemp seeds (Cannabis sativa) and marijuana (Cannabis indica) are part of the same genus (“Cannabis”), they are different species. Hemp seeds contain very trace amounts of THC, the compound that causes drug-like effects of marijuana. Popular due to their highly nutritious profile of protein and essential fatty acids, hemp seeds are known for many health benefits, which include:

  • May reduce inflammation and heart disease risk
  • May benefit skin disorders
  • Great source of plant-based protein

Red bell peppers and roma tomatoes are roughly chopped and roasted in the oven. Once transferred to a blender, the remaining ingredients are blended until smooth. The addition of hemp seeds definitely makes this nut-free Romesco sauce creamy and satisfying, and pairs beautifully with pasta. You can also enjoy it on eggs, sandwiches, chicken, fish, salads and more. Extra sauce can also be frozen up to 1-2 months if needed.

  • 2 red bell peppers
  • 5 roma tomatoes
  • ¾ c. hemp seeds
  • ¼ c. fresh flat leaf parsley
  • 1-2 Tbsp olive oil (plus more to drizzle on roasting vegetables)
  • 2 cloves garlic
  • Juice of ½ lemon
  • Salt to taste
For the full recipe and instructions, head over to the original article.

Lindsey Janeiro RDN, CLC is a Registered Dietitian and Lactation Counselor based in Sarasota, FL focused on helping busy moms live stress-free in the kitchen. She inspires moms with the confidence and encouragement they need to create simple, affordable family meals that nourishes everyone’s health and happiness. Learn more about Lindsey at Nutrition to Fit.

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