Gluten-Free Black Bean Burgers
These easy and delicious vegetarian 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, mayo, mustard, lettuce, pickles, tomato) or enjoy them as plain patties with your favorite sides.
MAKES 4 VEGGIE BURGERS.
1 (14-ounce) can black beans, drained and rinsed
˝ cup gluten-free old-fashioned oats*
˝ cup chopped mushrooms
⅓ cup onion, minced
1˝ teaspoons minced garlic
1˝ teaspoons lemon juice
2 teaspoons gluten-free Worcestershire sauce*
2 teaspoons gluten-free soy sauce*
2 teaspoons cumin
˝ 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.
*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.
Recipe reprinted with permission from Peas and Thank You (Harlequin Nonfiction) by Sarah Matheny.