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Flex Meal: Plant-Based Black Bean Burger

The market for meat alternatives has been rising in popularity, with the health benefits and creative recipes black bean burgers are definitely a must-try! This homemade flavorful patty has way less saturated fat than your typical ground beef burger and less calories.

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Gluten-Free Vegan Black Bean Burger Recipe 

 

This gluten-free recipe is a healthier vegan take on the classic burger. The patty uses black beans which are packed with protein, fiber, and minerals and the addition of zucchini, carrots, and onions only add to the juicy tender taste of the patty! 

 

Why Black Beans?


Black beans are a popular substitute as a vegan protein option. The chunky and moldable texture of black beans makes it almost a meaty texture. Black beans are high in protein and fiber also rich in minerals such as iron, calcium, magnesium, manganese, cooper, zinc as well as phosphorus which contribute to strengthening bone structure, managing blood pressure, and blood sugar levels.

 

Making the Black Bean Patties


Although black beans are the main ingredient, these little additions of onions, carrots, and zucchini gives the patty a greater depth of flavors while boosting the nutrient content with more vitamins, minerals, and fiber.

 

How Do the Black Bean Burgers Hold their Shape?


The tricky part about black bean patty is holding the contents together. The high water content of the ingredients can make the patty easily crumble so a binder is essential! This recipe uses oat flour to hold the ingredients together. Here are some other great options that you can use to help bind the ingredients and for some added flavor:

  • Gluten free bread crumbs, crushed crackers, almond flour, or protein powder.
  • Ketchup or BBQ sauce.
  • Flax Egg (1:3 Ratio Flax:Water)

Tips for Creating the Best Black Bean Burger

  • For patty size, the thicker they are, the more unevenly they’ll cook. From experience, the sweet spot is about 1/3 cup of mixture.
  • Baking the canned beans for about 15 minutes helps partially dry them which helps improve the final product’s texture 
  • Adding a pinch of salt to the shredded carrots and zucchini makes the water release more readily. After 5 minutes or so you’ll see all the sweat from these veggies. You can squeeze out more water with a towel or cheesecloth! This will definitely improve the texture of the patty.
  • Another tip, when sauteeing the vegetables it's important to make sure the moisture levels are as low as possible before taking it off the heat to add to the mixture.
  • Seasoning is a MUST. The combination of seasoning really makes or breaks the burger and the recipe is always open to customization and experimenting!

Looking For More Amazing Plant-Based Meat Alternative Recipes To Try? 

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Let us know how you dress up your favorite burger, and please send us a pic on the links below, we love to see your creative ideas! Also feel free to share any of your favorite recipes to make and share it with the Assuaged community on our ➡️Share A Recipe⬅️ page!

VGluten-Free Vegan Black Bean Burger Recipe

Gluten-Free Vegan Black Bean Burger Recipe

Yield: 4-6
Author:
prep time: 35 M cook time: 10 M total time: 45 M

ingredients:

  • 2 - 15oz cans of black beans, drained and rinsed
  • 2 tbsp olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, crushed and minced
  • 2 tsp ground cumin
  • 1 tbsp water
  • ¾ cup of oat flour
  • ¾ cup of zucchini, shredded
  • ½ cup carrots, blended
  • 2 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp salt, or to taste
  • 1 tsp pepper

instructions:

How to Cook Gluten-Free Vegan Black Bean Burgers

  1. Place the black beans into a large bowl and smash the beans with a fork until it’s smooth or the desired consistency
  2. Place the shredded carrots and zucchini into a bowl with a pinch of salt and set it aside. Adding salt helps draw water out, the vegetables can be strained after a few minutes.
  3. Heat up a pan on medium heat with 1 tbsp of olive oil and saute the onions for 2 minutes then add the shredded carrots and zucchini with a pinch of salt. Cook the vegetable mixture for an additional 7-10 minutes or until there is little to no moisture left. Moisture needs to be minimized to produce a consistency that will hold together.
  4. In the bowl of beans add the oat flour, minced garlic, garlic powder, cumin, paprika, water and salt and pepper to taste.
  5. Mix everything together well for a smooth consistency then add the sauteed vegetables and mix well.
  6. The mixture should be a thick moldable paste. In the case the mixture runs too smoothly an additional ¼ C of oat flour can be added to help further thicken the mixture.
  7. The mixture can be molded into about 6 (1 C) patties and placed in the freezer for 30 minutes. (optional)
  8. To cook the patties add 1 tbsp of olive oil over medium heat and cook the patty for about 5 minutes on each side until a nicely browned crust develops that helps hold the patties shape.
  9. Assemble the burger with personalized toppings.
  10. The remaining patties can be stored in the fridge or freezer for next time!
Meat alternatives, Healthy transition, chickpea burgers, vegan sandwich patties
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