Both chickpeas and brown rice are good sources of insoluble fibre. This insoluble fibre is known as a prebiotic which means it supports the good bacteria in your digestive system.


2 cups cooked chickpeas (preferably pre-soaked – see below)

1 cup roasted pumpkin

1 cup cooked brown rice & quinoa

1 egg (or flax egg for plant based option – see below)

1/2 cup chopped parsley

1/4 cup chopped mint

1 tablespoon psyllium husks

1 teaspoon sea salt

1 tablespoon hemp seeds



Suitable to freeze if wrapped individually

Preheat oven to 180° C.

Combine cooked chickpeas, pumpkin, cooked brown rice/quinoa, egg, herbs, psyllium and sea salt in a food processor. Blitz to combine ingredients the scrape down sides. Blitz again until a dough is formed.

Divide into 6 even portions (around 1/2 cup each) and mould into burgers.

Spray each burger with cooking spray and sprinkle with hemp seeds.

Place on lined baking tray and bake for 20 minutes or until golden brown.

Serve on a grain free bun, wrap with avocado or a colourful salad.


Add 3/4 cup dry chickpeas to a large bowl and cover with several inches of water. Soak chickpeas for 8hours or overnight.

Drain chickpeas and add to a large pot and cover with several inches of water. Reduce heat and simmer for 1 1/2 to 2 hours.

Ready when can be squished between fingers. Drain


Finely grind 1 tablespoon of flaxseeds.

Add 3 tablespoons of water and allow to sit for 5 minutes