Black Bean & Hemp Burgers

Plant-based, protein-packed, and totally delicious; these burger patties are almost too good to be true. I’ve added a hearty dose of Thompson’s Hemp Seeds to supercharge the recipe with polyunsaturated fats and gut-loving fibre.

 

Enjoy with your favourite salad, or turn into a vegan burger with all your favourite fillings. Makes four serves of two burgers (8 burgers in total). Each serve containing 18g protein, 8g fat, and 60g carbohydrates (5g of which is sugar).

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Ingredients

 

2 cups tinned organic black beans, drained and rinsed

1 cup gluten-free flour

½ cup Thompson’s hemp seeds

1 medium carrot, peeled and grated

1 red onion, peeled and finely diced

½ cup flat-leaf parsley, roughly chopped

4 cloves garlic, crushed

½ tsp ground cumin

½ tsp ground paprika

1 tb coconut oil, melted

juice of half a medium lemon

sea salt and black pepper, to taste

 

Method

 

1)    Preheat the oven to 180 degrees Celsius.

2)    In a food processor or blender, process the black beans and coconut oil until they form a thick paste. It’s ok if there are some chunks or whole beans — in fact, it’s better because it adds texture!

3)    In a mixing bowl, combine the flour, Thompson’s hemp seeds, cumin, and paprika. Combine well.

4)    Add the black bean and coconut oil mixture, plus the lemon juice, carrot, onion, garlic, and parsley. Use clean hands to mix it all together. Season with salt and pepper, and give one last mix.

5)    Form eight evenly sized patties in your hand, and lay on a baking tray lined with baking paper.

6)    Cook for twenty minutes, then turn them over and cook for another twenty until cooked.

7)    If you like them crunchy and brown (I do!) you may want to finish them off under a high grill for 1-2 minutes. Keep an eye on the so you don’t burn all your hard work.

8)    Remove from the oven, leave to cool slight, and serve. Or, refrigerate for later!

 

This recipe was produced for Thompson’s Nutrition using their new hemp range, now available at pharmacies and health foods stores. Click here to learn more about #healthyhemp