Most people, when they hear the word hemp, still pause for a second. Maybe because it sounds close to something else. But what’s sold as hemp seeds in India is entirely legal, safe, and honestly, quite underrated. These are just seeds from the Cannabis sativa plant, but they don’t have any of the stuff that makes you high. Instead, they’re full of protein, fibre, and healthy fats, and they have this mild, earthy flavour that surprisingly works well with Indian spices.
The thing is, hemp isn’t exactly new to India. In places like Uttarakhand and parts of Himachal, people have been using hemp seeds in chutneys for years. It’s just that now, the rest of the country is slowly beginning to realise it’s not just some ‘superfood’ from the West, it can actually sit quietly in your spice box or pantry, waiting to be stirred into things you’re already cooking.
So if you’ve got a packet lying around or have been thinking about trying them, here are five ways to use hemp seeds in simple Indian recipes, without needing fancy gadgets, expensive oils, or long prep times.
1. Add Them To Green Chutney For A Creamy Finish
One of the most seamless ways to use hemp seeds is by adding them to your everyday chutney. Just blend some fresh coriander with green chilli, lemon juice, and a small handful of hemp seeds, which give the chutney a creamy body and a mild, nutty undertone. It tastes lovely with dosa or poha and even works as a sandwich spread. Some people like to add a spoonful of curd for a richer texture, while others keep it sharp and herby. Either way, this chutney can be made in under five minutes and stays fresh for a couple of days in the fridge. It’s a great way to eat more greens and seeds without changing anything too drastically.
2. Knead Them Into Your Thepla Or Paratha Dough
If you already make methi theplas or parathas at home, adding a spoon or two of hemp seed powder into the dough is an effortless upgrade. It makes the theplas slightly nuttier in flavour, and they become more filling too. You don’t need to adjust the spices much, just knead the flour with your usual ingredients like haldi, ajwain, fresh greens, and chilli, and mix in the hemp powder or crushed seeds before rolling out the dough. When cooked on the tawa with a little ghee, these are perfect for breakfast or travel, and they pair well with curd, pickles, or even a simple cup of tea.
3. Make Hemp-Infused Laddoos: No Sugar, No Fuss
For those who want to cut down on processed sugar but still need something sweet after lunch, hemp laddoos are a brilliant solution. The base is often made with soft dates and desiccated coconut, blended together and rolled into small balls. A spoonful or two of hemp seeds folded into the mixture adds texture and a boost of nutrition. You can play with the flavours, add cardamom, chopped almonds, or even a hint of ghee if you’re not avoiding fat. These laddoos taste indulgent but are made entirely from natural ingredients, making them suitable for anyone trying to eat cleaner without missing out on dessert.
4. Stir Them into Moong Dal For A Thicker, Creamier Feel
You don’t need to change your recipe to add hemp seeds to dal. Just crush a spoonful and stir it in once the dal is cooked and simmering. It thickens the texture slightly and brings a subtle creaminess that’s especially nice in moong or toor dal. You can still do the usual tadka with mustard seeds, hing, and curry leaves in ghee, it doesn’t clash with the hemp at all. If anything, the seeds blend so well you might not even notice them at first, but they add both depth and extra plant protein. It’s a small change that quietly boosts the health quotient of your most basic comfort food.
5. Use Them In Podi For Idlis, Dosas Or Even Rice
South Indian podis are dry chutney powders, and hemp seeds fit right into the tradition. You can roast them with white sesame, dried red chillies, a bit of urad dal, and a clove of garlic, then grind everything into a coarse powder with a pinch of salt. The result is a fragrant, nutty podi that works beautifully with hot rice and ghee or sprinkled over idli. It keeps well in a jar and is perfect for people who want something quick but flavourful with their meals. You don’t even have to toast the hemp seeds too much; they roast quickly and give a roasted, earthy note to the mix.
You don’t need to overhaul your kitchen or go looking for recipes you’ve never heard of to use hemp. That’s the nicest part about it. It blends in quietly, doesn’t make a scene, and somehow lifts the dish without making it feel like a ‘health experiment’.
It’s one of those ingredients you start using in small ways, and then suddenly you realise it’s become a regular part of your meals. Pretty much like adding a spoon to your chutney, or mixing it into your roti dough when you’re in a hurry but still want to eat well.