Veggie burgers with hemp seeds are an excellent vegetarian option that is both protein-rich and tasty. Here is a basic recipe to start from:

Ingredients (approx. 4 servings)

  • 2 dl cooked chickpeas or black beans (optional)

  • 1 dl rolled oats

  • 1 dl grated carrot or courgette (well squeezed)

  • 1 small yellow onion, finely chopped

  • 2 garlic cloves, pressed

  • 0.5 dl hemp seeds

  • 1 tbsp chia seeds (soaked in 3 tbsp water for 10 min)

  • 2 tbsp corn flour or potato starch (binds the mixture)

  • 2 tbsp soy sauce or tamari

  • 1 tsp paprika powder

  • 1 tsp cumin (optional)

  • Salt & pepper

  • Oil for frying

Method:

  1. Blend the beans or chickpeas coarsely in a food processor or mash with a fork.

  2. Add the remaining ingredients, including the soaked chia seeds. Mix into a mouldable batter. Adjust with more flour if it's too loose.

  3. Shape into small patties (approx. 6–8 pieces).

  4. Fry over medium heat in oil for 3–4 minutes per side until golden and heated through.

  5. Serve with, for example, potatoes, rice, salad and a nice sauce as a packed lunch – preferably with lemon and herbs.