Gluten-Free Black Bean Burgers
These easy and delicious vegan burgers are gluten free and contain no added fillers or preservatives, unlike store-bought versions. Make extra and freeze them for quick weeknight dinners. Serve burgers on toasted gluten-free buns and top with your favorite trimmings (ketchup, vegan mayo, mustard, lettuce, pickles, tomato) or enjoy them as plain patties with your favorite sides.
1 (14-ounce) can black beans, drained and rinsed
½ cup gluten-free old-fashioned oats*
½ cup chopped mushrooms
⅓ cup onion, minced
1½ teaspoons minced garlic
1½ teaspoons lemon juice
2 teaspoons gluten-free Worcestershire sauce*
2 teaspoons gluten-free soy sauce*
2 teaspoons cumin
½ teaspoon salt
1 tablespoon nutritional yeast
1 tablespoon tahini
1. Place black beans in a large bowl and mash with a fork to a chunky consistency.
2. Grind oats into a coarse flour using a blender or food processor and add to bowl with beans. Add remaining ingredients and combine until a thick batter is formed. Place bean mixture in the refrigerator to chill and to allow flavors to meld for at least 20 to 30 minutes.
3. Put a large skillet sprayed with cooking spray over medium-high heat. Using your hands, divide bean mixture into four sections and form each section into a patty. Place patties in the skillet and cook for 6 to 7 minutes on each side until they’re crisp and lightly browned. As an alternative, bake burgers for 15 to 20 minutes on each side in a 350-degree oven.
Each burger contains 165 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0 mg cholesterol, 732 mg sodium, 26g carbohydrate, 8g fiber, 9g protein.
Recipe reprinted with permission from Peas and Thank You (Harlequin Nonfiction) by Sarah Matheny.
*TIP Gluten-free soy sauce is available from San-J Foods (san-j.com). Certified gluten-free oats are available from Bob’s Red Mill (bobsredmill.com), Cream Hill Estates (creamhillestates.com), Gifts of Nature (giftsofnature.net), Gluten Free Oats (glutenfreeoats.com), Glutenfreeda (glutenfreedafoods.com) and Only Oats (onlyoats.com). Note that Lea & Perrins Worcestershire Sauce (leaperrins.com) sold in the United States is gluten free. Read labels carefully. When in doubt, contact the manufacturer.