Hemp Seed Burger

The Hemp Seed Burger is a hearty and nutritious vegetarian option that combines the nutty flavor of hemp seeds with fresh vegetables and spices. It's a deliciously satisfying meal that can be enjoyed by everyone, regardless of dietary preferences.

Ingredients

• Hemp seeds - 100 grams
• Cooked quinoa - 100 grams
• Black beans - 100 grams, drained and rinsed
• Carrot - 1 medium, grated
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon
• Breadcrumbs - 50 grams
• Burger buns - 2 pieces
• Lettuce leaves - 2
• Tomato - 1 medium, sliced
• Avocado - 1 small, sliced
• Mustard or sauce of choice - for serving

Steps

1. In a mixing bowl, combine the hemp seeds, cooked quinoa, black beans, grated carrot, chopped red onion, minced garlic, cumin, paprika, salt, and black pepper. Mash the mixture with a fork or potato masher until well combined but still slightly chunky.
2. Add the breadcrumbs to the mixture to help bind the ingredients together. Mix well until the mixture is firm enough to form patties.
3. Divide the mixture into two equal portions and shape each portion into a burger patty.
4. Heat the olive oil in a non-stick skillet over medium heat. Once hot, add the burger patties and cook for about 4-5 minutes on each side, or until they are golden brown and heated through.
5. While the patties are cooking, prepare the burger buns by toasting them lightly on a separate skillet or in a toaster.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by the cooked hemp seed patty, sliced tomato, and avocado. Top with mustard or your sauce of choice, then place the top half of the bun to complete the burger.
7. Serve the Hemp Seed Burgers immediately with your favorite sides.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in protein and healthy fats from hemp seeds.
• Rich in dietary fiber which aids in digestion.

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