Did you know these gluten free black bean burgers have almost as much protein as a beef hamburger? That’s right! And you’ll find 1/3 the fat as opposed to its meaty counterpart. Plus, the same 10% DV (Daily Value) of iron as you would in a beef patty.
I might argue that this recipe would win a flavor contest at a 4th of July BBQ, but then again, I’m a little biased. I will say, though, I did have all my meat-loving family members last 4th of July asking for seconds.
I’m not saying gluten free black bean burgers taste “just like chicken,” but they certainly hold their own, nonetheless.
I’ll be the first to admit some vegan things that mock other recipes/foods (namely vegan cheese) aren’t anything close to being as good as the real thing. You should hopefully be pleasantly surprised with these gluten free black bean burgers, though. Slap some avocado, lettuce, tomato, and condiments on them and you’ll be doing a little happy dance, too.
Gluten Free Black Bean Burgers
- 1 can black beans (rinsed, drained)
- 1 medium red onion (coarsely chopped)
- 2 c. GF quick oats
- 1/4 c + 1 Tbs. flax seed meal
- 1 cup kale (packed)
- 2 Tbs. fresh lemon juice
- 2 Tbs. minced garlic
- 1 tsp. cumin
- 1 tsp. cayanne pepper
- 1 tsp. sesame oil
- 1/2 tsp. Himalayan sea salt (more or less to taste)
- 3 tsp. + 2 Tbs. extra virgin olive oil
- Combine all ingredients except 1/2 c. oats into a food processor. (*Note the picture is missing kale.)
- Blend until a coarse texture is achieved. There shouldn’t be any chunks bigger than the size of a corn kernel.
- In another bowl, add 1/2 c. remaining oats and mix with a spoon to combine. It should have a sticky feel, but not be wet. If you find your mixture to have too much liquid, add a few Tbs. of oats until the excess is absorbed.
- Preheat the oven to 375°F.
- Prepare a baking sheet with 1-2 Tbs. olive oil.
- Divide mixture into 6-7 portions. Roll each portion into a ball and flatten on the baking sheet.
- Rub 1/2 tsp. extra virgin olive oil on the top of each patty.
- Cook 15 minutes on each side on the middle oven rack.
I know I say it all the time, but this has got to be one of my favorite recipes. Today became “perfect” after finding never before seen gluten-free AND egg free (vegan) buns at Sprouts. Hooray! They do well as a lettuce wrap (or an “un-wich” as Jimmy John’s calls it), but any gluten-free person can probably vouch for this as well…it is unbelievably difficult to find decent gluten-free bread, let alone gluten-free bread without eggs or dairy. Mmm, carbs… how I occasionally miss thee.
So if you need me, I’ll be participating in what seems like a never-ending invitation list of Christmas cookie exchanges. Which reminds me, my CHUCKLE-DOODLES should be making their grand entrance on Sharing Every Bite very soon. Stay tuned!
And don’t forget the December Contest going on right now. Please like, follow, and share these recipes on Facebook, Instagram, Pinterest, and Twitter for a chance to win a $25 gift card of choice.