Gluten Free Black Bean Burger

Updated: Oct 8

Delicious, full of flavor, easy-to-make gluten free black bean burger!

Prep time 35 minutes

Cooking time 5 minutes

Serves 4 to 6 individuals

Gluten/Soy/Dairy Free and vegetarian


I love black bean burgers! They are such a much healthier alternative when trying to watch what you eat. Sadly, most of them do have gluten or some other form of ingredient I am allergic to as a binding agent, so it is hard for me to find a brand that is safe.


Tired of not finding the right black bean burger, I decided to make my own... and the results were out of this world: a tasty burger that is full of flavor, with the right consistency, and 100% gluten free.


What makes this black bean burger so delicious is the addition of roasted ingredients. It truly elevates this recipe to another level.


Texture is a big deal for me when eating a black bean burger. I tried multiple recipes and store-bought burgers and they were either too mushy or a brick. A good black bean burger should have a crispy exterior and a juicy interior... just like a burger made out of meat. That was my goal when creating this recipe.


This particular recipe is Ovo-Vegetarian. However, it can be modified to be vegetarian or vegan by using a vegetarian/vegan egg substitute.


What is the flavor and texture profile?

Bold, savory, crunchy, and spicy with garlic tones.


What ingredients will I need?

Canned black beans, onions, garlic, salt, pepper, eggs, gluten free flour, and spices.


Can I make substitutions or additions?

Yes. You can substitute the eggs with your favorite vegetarian or vegan egg substitute.


You can add any combination of herbs and spices you like (Mediterranean, Asian, Indian, Thai, Spanish, Mexican, etc...).


You can also add chickpeas and/or lentils to add more texture to the recipe. Just keep in mind the more moisture you add the higher the chances that the burger could end up "mushy".


What else will I need?

A food processor, a baking tray, a mixing bowl, parchment paper, paper towels, a knife, measuring cups, measuring spoons, a fork, a skillet or grill, a spatula, and an oven.


How will I cook these burgers?

You can either use a skillet to cook them like regular burgers, grill them, or bake them.


If you want to grill them, just make sure you first line your grill with tin foil. Add a bit of oil onto the tin foil and cook for 8 to 10 minutes, flipping once.


If you wish to bake them, just line the patties up in a baking tray lined with parchment paper and bake for 20 minutes in a 375 degrees F oven.


Can I refrigerate or freeze these for later consumption?

Yes. Once you have form the mixture into patties you can refrigerate them for up to 5 days or freeze them for up to two months.


What are black beans?

Black beans are classified as legumes. Black turtle beans, more commonly known as black beans, are shiny, black members of the bean family Phaseolus vulgaris. They are most commonly found in and have been popularized by Latin American cuisine, and are known by many names in various cultures throughout South and Central America. There are six main types of black turtle beans, with relatively similar appearances and nutritional values.


What are the origins of black beans?

Although they have been cultivated and cooked for thousands of years in South America, black beans did not cross the Atlantic until the 1500s in the boats of European explorers.


Are black beans good for me?

Black beans are a good source of energy, protein, dietary fiber, and various vitamins and minerals. According to USDA, 100 grams of cooked boiled black beans (without salt) key nutrients such as:

  • Energy (552 kJ)

  • Protein (8.86 g)

  • Dietary Fiber (8.7 g)

  • Thiamin (0.244 mg)

  • Niacin (0.505 mg)

  • Folate (149 µg)

  • Vitamin E (0.87 mg)

  • Vitamin K (3.3 µg)

  • Potassium (355 mg)

  • Phosphorus (140 mg)

  • Magnesium (70 mg)

  • Iron (2.1mg)

  • Calcium (27mg)

Black beans also have high levels of flavonoids, particularly anthocyanin, which have antioxidant abilities. They also contain omega-3 fatty acid, which is considered a good form of cholesterol.


Black beans are a great source of folic acid and have abnormally high levels of the rare compound molybdenum, which is very difficult to find in any other food.


What are the benefits of eating black beans?

The health benefits of black beans include the prevention of cardiovascular diseases and a reduced risk of certain types of cancer.


Consuming black beans can also aid in digestion and the regulation of the body’s blood sugar levels. Black beans can be beneficial for various nervous system functions, can reduce the chances of birth defects, neutralize the negative effects of sulfites, and even prevent impotence in men.


Are there any other recipes with Black Beans in this website?

Yes. I have a wonderful Black Bean Soup that is easy to make and delicious!



Ingredients

  • 2 15 OZ cans of Black Beans of your choice (drained and rinsed)

  • 2 whole eggs

  • 3- 5 tablespoons of gluten free flour of your choice

  • 1 large yellow onion (roughly sliced)

  • 5 cloves of garlic (peeled)

  • salt & pepper to taste

  • 1/4 teaspoon of crushed pepper flakes

  • 1/4 teaspoon of ground cumin

  • 1/4 teaspoon of smoked paprika


METHOD

  1. Preheat oven to 400 degrees F.

  2. Line a baking tray with parchment paper.

  3. Drain and rinse the beans. Pour onto tray and pat dry with a paper towel.

  4. Add the onion and garlic to the beans. Place in the oven's middle rack and bake for 20 minutes.

  5. Once the time has elapsed, remove the from the oven and transfer to the food processor. Add the crushed pepper flakes, ground cumin, smoked paprika, and 1 teaspoon each of salt and pepper. Pulse until it all becomes a course mass. Do not puree.

  6. Transfer the mixture to a mixing bowl. Taste for salt and pepper and adjust if necessary. Add the eggs. Use a fork to incorporate everything together.

  7. Add the flour one tablespoon at a time. Incorporate after each flour addition. You want the mixture's consistency to resemble ground beef, so by controlling the amount of flour added you can achieve the right consistency. The mixture is ready to be formed into patties when it does not appear to be "wet". You don't want the mixture to be too dry either.

  8. Shape the mixture into patties and either (a) cook it right away on a hot skillet with a small amount of oil or (b) place in on baking tray lined with parchment paper and refrigerate for 30 minutes before cooking.

  9. If you are cooking them on a stove top, just add 2 tablespoons of vegetable oil to a skillet and cook the burgers for 4 minutes, flipping once half way through.

  10. If you want to grill them, just make sure you first line your grill with tin foil. Add a bit of oil onto the tin foil and cook for 8 to 10 minutes, flipping once.

  11. If you wish to bake them, just line the patties up in a baking tray lined with parchment paper and bake for 20 minutes in a 375 degrees F oven.

  12. Serve on your favorite gluten free bread and top with your favorite burger toppings!


Enjoy!!!


Printable PDF Recipe File below:


Gluten Free Black Bean Burgers
.pdf
Download PDF • 11.84MB

#easyrecipe #vegeteriantypes #maincourse #partyfavorites #snacks #soyfree #dairyfree #grill #blackbeans #glutenfree #glutenfreelife

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