TASTY OIL-FREE VEGAN BLACK BEAN BURGERS (GF)
These vegan black bean burgers are loaded with flavor and nutrition, making them a satisfying and healthy meal option for anyone.
Equipment
- 1 Baking sheet
- 1 mixing bowl
- 1 Blender/Food processor
Ingredients
- 2 cans Black Beans (15 oz or 425g each black beans can, drained and rinsed)
- 1 cup quinoa (185g cooked and cooled, about 1/3 cup dry quinoa)
- 2 tbsp ground flaxseed (mixed with 6 tbsp water to make flax eggs)
- 1 onion (medium, red or yellow, finely chopped)
- 1 red bell pepper (finely chopped)
- ½ cup corn (canned)
- 1 cup rolled oats (gluten-free if needed, ground into flour)
- ½ cup walnut pieces (chopped, optional)
- 2 tbsp arrowroot ( or cornstarch)
- 2 Tbsp soy sauce (or Tamari for GF option)
- 1 Tbsp lime juice
- 2 tsp garlic powder
- 2 tsp onion powder
- 2 tsp ground cumin
- 1 tsp smoked paprika
- ¼ tsp black pepper
- Salt to taste
- 1/4 cup Fresh Herbs (optional, chopped fresh cilantro or parsley)
Instructions
- Prep the Beans: Preheat your oven to 375°F (190°C). Spread the black beans on a lined baking sheet and bake for about 15 minutes until slightly dried out.
- Cook Quinoa: If you haven't already, cook the quinoa according to package instructions, then let it cool.
- Prepare the Flax Eggs: Combine 2 tablespoons ground flaxseed with 6 tablespoons water and let it sit for about 15 minutes until it thickens.
- Sauté Vegetables: In a non-stick pan, sauté the onion and bell pepper over medium heat with a bit of water to prevent sticking, until soft, about 5 minutes.
- Process Dry Ingredients: In the food processor, pulse the ground oats, walnut pieces, garlic powder, onion powder, ground cumin, smoked paprika, black pepper, and a pinch of salt until mixed. Transfer to a large bowl.
- Blend Beans and Vegetables: Add the slightly cooled beans, sautéed vegetables, and corn to the food processor. Pulse a few times until combined but still chunky for texture. Transfer this mixture to the bowl with the dry ingredients.
- Mix the Burger 'Dough': To the large bowl, add the cooked quinoa, flax eggs, soy sauce, lime juice, and arrowroot or cornstarch. If using, add the chopped fresh herbs. Mix until well combined*.
- Form Patties: Divide the mixture into 8 portions (1/2 cup of mixture). Shape each into a patty about ½ to 1 inch thick. You can refrigerate them for 30 minutes to firm up, making it easier to handle.
- Cook the Burgers**: For Baking: Place patties on a parchment paper-lined baking sheet and bake at 375°F (190°C) for about 10 minutes on each side. For Pan-Cooking: Cook the patties in a non-stick skillet over medium heat for about 4-5 minutes on each side, until nicely browned and heated through.
- Serve: Serve your black bean burgers with your favorite side, on whole-grain buns or lettuce wraps with your favorite toppings like avocado, tomato, lettuce, and a vegan sauce.
- Storage: Leftover patties can be refrigerated for up to 4 or 5 days or frozen for longer storage.
Notes
- * The food processor helps create a more cohesive mixture, which is easier to shape. However, you can make these oil-free vegan black bean burgers without a food processor. To do that, manually mash the beans and corn (leaving some chunky pieces), then mix with sautéed vegetables, quinoa, flax eggs, and other ingredients, shaping the mixture into patties before cooking.
- **To grill the burgers without oil, chill the patties (30 min to 1 hour) before grilling on a preheated, clean grill to prevent sticking, cooking them over medium-high heat for 4-5 minutes on each side and using a grill mat (or Stainless-Steel Grill Grid) if necessary to avoid direct contact with grates. For grilling the black bean burgers on an indoor grill, preheat the grill to medium-high, place chilled patties on the non-stick surface, and cook for about 4-5 minutes on each side until they're well-marked and heated through.
- Walnuts add a great meaty texture to the burgers. You can substitute them for other nuts or sunflower seeds or leave them out for a nut-free version.
- If your black bean burger mixture is too wet, incorporate additional dry ingredients like ground oats to achieve a firmer consistency, and consider chilling the mixture in the refrigerator for 30 minutes to an hour to help it solidify. Conversely, if the mixture is too dry, gently mix in more wet ingredients such as lime juice, soy sauce, or water. Add them one teaspoon until you reach the desired moisture level. Adding extra sautéed vegetables can also introduce moisture to a dry mixture without making it overly wet.
- Leftover cooked patties can be stored in an airtight container in the refrigerator for up to 4 or 5 days. For longer storage, you can freeze them for up to 3 months.
- The recipe was adapted from my Easy Gluten-Free Vegan Meatballs recipe.