Vegan Broccoli Hemp Burgers

Are you a veggie burger lover? If the answer is yes then you have to try these broccoli hemp burgers. Packed with so much plant goodness, these burgers will become a dinner staple.

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Enjoy these yummy broccoli burgers on a bun or with homemade (sweet potato) fries and a salad. Though I have never been big on eating hamburgers when I was still eating meat, I just love veggie burgers.

Veggie Burger Batch Cooking 101

Feel free to double, triple, or even quadruple this recipe. At our home, we always have a few different kinds of veggie burgers in the freezer. Though veggie burgers take some time to prepare, making a bigger batch to freeze will save you valuable time later.

Noting is easier than taking out a veggie burger, quickly making some mash or fries and a salad or roasted vegs with them. Ta-da, dinner is served in no time.

Or if you really don’t have time to do much cooking, get some of those yummy, seedy (gluten-free) wholegrain buns and quickly cook your pre-made burgers in the pan, add some lettuce, gherkins, tomatoes, and this yummy vegan mayonnaise we make (find the link to the recipe below). That’s a 10-minute dinner right there. Faster than ordering takeaway.

ALSO READ: Vegan Mayonnaise With Aquafaba

THE TRICK to making the perfect burger for freezing is pre-cooking them in the oven. If you have been making your own veggie burgers, I am pretty sure you’ve run into the same issues we had before. If you freeze your surplus burgers uncooked they get watery and mushy when you defrost them., making them fall apart when cooking.

We have found that it is easier to freeze them when they are already pre-baked in the oven. When baked, they will be still firm when you defrost them and then you can either cook/fry them in a pan on the stove or heat them in the oven again.

Servings

makes 6 to 8 burgers

Ready In:

60 min

Calories:

280 (per serving)

Good For:

Dinner, Side Dish

Introduction

About this Recipe

By: Amy Goodrich

Hemp seeds pack a serious amount of essential nutrients and they have a pleasantly nutty taste. They are the perfect addition to these burgers.

Next to adding an amazing nutritional punch to your diet, these burgers have the perfect texture and don’t fall apart when cooked in the oven or pan.

Freezer-friendly recipe, so don’t be shy to make so more and freeze for later.

Ingredients

1½ cups pinto beans, cooked
½ cup hulled hemp seeds
⅓ cup walnuts
¼ cup sunflower seeds
1 chia egg (1 tbsp chia seeds + 3 tbsps water)
1½ cups broccoli florets, blended
3-4 cloves of garlic
½ onion
½ cup fresh parsley, chopped
1 tsp dried oregano
½ tsp chili powder
1 tsp cumin powder
½ tsp dried thyme
Himalayan pink salt and black pepper to taste

FYI: It is always better to use dried beans and pulses instead of canned ones. The canned versions often contain preservatives or added salt. Plus, chemicals from the can can leach into the beans. if using dried pinto beans, soak the beans for 6 to 8 hours. Overnight works too. Drain and rinse and cook for 40-50 minutes.

Meet the powerhouse rock stars of this dish

Nutrition

These broccoli hemp burgers are the perfect way to get your daily dose of protein, healthy fats, dietary fiber, and iron.

Served with sweet potato fries and a mixed salad they make a complete, healthy, filling, and nutritious meal.

Dietary fiber 35% 35%
Carbs 11% 11%
Fat 14% 14%
Protein 34.6% 34.6%
Calories 14% 14%

NOTE:

The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

This amounts to:

56 grams per day for the average sedentary man
46 grams per day for the average sedentary woman

Step by Step Instructions

OPTIONAL Step

If using dried pinto beans, soak for at least 6 to 8 hours. Drain the beans and boil the beans in water until they are soft. This will take about 40-50 minutes. Check the beans regularly and add more water if needed. When cooked, drain well. Allow the beans to cool before making the burgers.

Step 1

To make the chia egg, combine 1 tbsp of chia seeds with 3 tbsps of water. Stir well and let set for a few minutes.

Step 2

Using a potato masher, mash the pinto beans. Do not over-mash as you still want to keep some texture in them.

Step 3

Add walnuts and sunflower seeds to a blender or food processor. Pulse a few times until broken up and add them to the mashed pinto beans.

Step 4

In the same blender or food processor, pulse the broccoli florets until you are left with small, grain-like pieces. Add to the pinto mixture.

Step 5

Then blend/process the garlic and onion. Also, add them to the pinto bean mixture.

Step 6

Finally, add all other broccoli hemp burger ingredients and mix well. Set in the fridge for at least 30 minutes to firm up.

Step 7

Preheat the oven to 200°C (400°F).

Shape the mixture into patties and place on a baking sheet lined with parchment paper. Bake until nicely browned.

FYI: if you are planning to freeze some of them, take them out of the oven before they are completely baked. You want them to have a slight brown color, but not fully browned as next time you will be frying or baking them they will take some more color.

Step 8

Enjoy with mash, sweet potatoes fries, salad, burger buns, etc.

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