Hemp burgers – a vegetarian (and easily veganised) alternative to regular burgers, packed with protein, fibre and a nutty flavour from hemp seeds. Perfect to fry, grill or bake in the oven!

Ingredients (4 burgers):

  • 150 ml cooked black beans or chickpeas

  • 100 ml hulled hemp seeds

  • 100 ml rolled oats

  • 1 small carrot, grated

  • 1 small yellow onion, finely chopped

  • 1 garlic clove, crushed

  • 1 tbsp soy sauce or tamari

  • 1 tbsp tomato purée or ketchup

  • 1 tsp ground cumin

  • 1 tsp paprika powder

  • Salt & pepper to taste

  • 1 tbsp olive oil

  • 1–2 tbsp potato flour or chickpea flour (to bind)

(Optional: chopped herbs, chilli, nutritional yeast for a cheesy flavour)

Instructions:

  1. Sauté the onion and garlic in a little oil until soft.

  2. Blend the beans, hemp seeds, oats and the remaining ingredients in a food processor until you get a mouldable mixture – ideally with a bit of texture left.

  3. Let the mixture rest in the fridge for 15–30 minutes to make it easier to shape.

  4. Shape into 4 burgers. Fry in oil over medium heat for 3–4 minutes per side until nicely coloured.

    • Oven: 200°C for about 20 minutes, turning halfway through.

    • Grill: Brush with oil and grill gently, preferably on a grill mat.

Serving suggestions:

  • Classic: burger bun, lettuce, tomato, pickled red onion and vegan mayonnaise

  • Protein boost: sprinkle extra hemp seeds on top before serving