Delicious Gluten-Free Bean and Veggie Burger Recipe
Looking for a delicious and healthy dinner option that even the pickiest eaters will love? Look no further than my gluten-free bean and veggie burger recipe! Packed with protein, fiber, and essential nutrients, these burgers are the perfect guilt-free treat for anyone looking to maintain a healthy diet without sacrificing taste.
Not only are these burgers gluten-free, dairy-free, and soy-free, but they’re also 100% vegan, making them an ideal choice for anyone following a plant-based lifestyle. And with a rich blend of black beans, sweet potato, and garden-fresh veggies like zucchini, carrots, and onions, these burgers are sure to satisfy even the biggest carnivores in your household.
But perhaps the best thing about this recipe is just how easy it is to make. In less than an hour, you can have a full batch of these delicious burgers ready to go – perfect for meal prep or a last-minute dinner option.
So whether you’re hosting a summer barbecue or just looking for an easy weeknight meal idea, give my gluten-free bean and veggie burger recipe a try – I promise it won’t disappoint!
Why You’ll Love This Recipe
You’ll love this gluten-free bean and veggie burger recipe because it’s healthy, delicious, and easy to prepare. Whether you’re a vegan or just looking for a healthier alternative to beef burgers, this recipe is sure to tick all the boxes.
The mix of black beans, sweet potato, and quinoa gives this burger patty a perfect balance of flavor and nutrition. The addition of onion, carrot, and zucchini adds a refreshing crunch while bringing in essential vitamins and minerals. The spices used in this recipe- cumin, chili powder- add depth of flavor; making the burgers not only healthy but also incredibly tasty.
This is the perfect recipe for those looking to incorporate more plant-based meals in their diet. With this highly nutritious burger patty as the main component, you could get all the protein that your body needs without having to consume meat.
Moreover, it’s a gluten-free recipe that uses naturally occurring gluten-free ingredients like black beans, sweet potato, quinoa and tapioca starch (a natural thickener). It’s even appropriate for anyone who has celiac disease or follows a gluten-free diet due to allergy or intolerance.
The bean burgers are versatile to cater for different dining preferences. You can make them vegan by omitting the egg or swapping it out with vegan alternatives. Plant-based food company “Dr Praeger” makes an egg substitute that’s perfect for these burgers.
This recipe allows you to be creative – whether you fry them up on the stove or bake them in an oven-, there is no limit on how your final product turns out. Whether you top them with avocado slices or those healthy ketchup options you have been eyeing. These bean burgers can also be paired with various sides such as grilled veggies or a bowl of mixed salad.
This gluten-free vegan black bean burger recipe can be customized to meet specific dietary requirements without sacrificing flavor and taste. You’ll love how easy it is to prepare, how healthy it is, how versatile and delicious it tastes!
Ingredient List
Before you start cooking your Gluten-Free Bean and Veggie Burgers, make sure that you have all the ingredients in your pantry. I’ve listed everything you’ll need below:
Ingredients:
- 1 can (15 oz) black beans, drained and rinsed
- 1/2 cup sweet potato, peeled and cubed
- 1/2 cup cooked quinoa
- 3/4 cup gluten-free rolled oats
- 1/4 cup tapioca starch
- 1 tablespoon olive oil or avocado oil
- 1 medium yellow onion, diced
- 1 carrot, peeled and grated
- 1 zucchini, grated
- 3 green onions, chopped
- 1/4 cup cilantro, roughly chopped
- 1 tablespoon cumin
- 1 tablespoon chili powder
- Salt and pepper to taste
You can find most of these ingredients at your local grocery store. However, for some specialty items like tapioca starch or gluten-free rolled oats, you may need to visit a health food store or buy them online.
Make sure to measure the ingredients accurately to get the best results from this recipe.
The Recipe How-To
Preparing the Bean Mixture
To make the bean and veggie burger mixture, first, take a large mixing bowl and mash 1 ½ cups of black beans with a fork or potato masher. Leave some whole black beans for texture. Then add ½ cup of cooked quinoa, ¾ cup of gluten-free oats, 1 cup of grated sweet potato, ¼ cup of diced red onion, 2 chopped green onions, ½ a grated zucchini and 1 grated carrot. Mix all the ingredients well.
Seasoning the Burger Mixture
Now comes the fun part where you add seasoning to give your burgers more flavors. Add in 1 tablespoon of cumin, 1 teaspoon of chili powder, and salt and pepper to taste. Mix everything well, making sure that these spices are evenly distributed throughout the mixture.
Forming into Patties
To shape your burgers, shape around ? cup mixture into individual patties using your hands. If you want thick burgers, you can make them around an inch-thick each. Then, roll each patty in some tapioca starch to coat it entirely. This method helps the burgers stick together and prevents them from falling apart.
Cooking The Burgers
To cook your vegan black bean burgers, heat up some avocado oil or olive oil in a frying pan over medium heat. Once heated, add your patties to the pan and cook for about approximately four minutes on each side or until golden brown. Remember not to overcrowd your pan as this will end up steam-baking rather than searing them.
Stepping for Perfect Results
For best results, it is essential not to flip burgers too often as this may cause them to break apart. Wait for about four minutes before turning over the burgers after placing them into the pan or until they start to release away from the pan. You can also use a spatula to help flip the burgers.
Let’s Serve
Now that your burger is ready, you can place it on your favorite gluten-free, vegan bun and top with some fresh avocado slices, some lettuce leaves or whatever toppings you prefer!
Substitutions and Variations
One of the best things about veggie and bean burgers is that they are easily customizable. Here are some ideas for how to modify this recipe to suit your preferences:
– Use a different type of bean: While black beans work great in this recipe, you can also try using kidney beans, chickpeas, or white beans. Just be sure to adjust the spices accordingly.
– Experiment with vegetables: This recipe calls for onion, carrot, and zucchini, but you could use other veggies like grated sweet potato, chopped bell pepper, or even corn. If you do swap out the vegetables, just make sure you have about 1 ½ cups total.
– Make it spicy: If you like some heat in your burgers, add an extra teaspoon of chili powder or a pinch of cayenne pepper to the mixture.
– Try a different binder: Instead of tapioca starch and bread crumbs, you could use flax eggs (a mixture of ground flaxseed and water), almond flour, or cornmeal.
– Go gluten-free: If you need to avoid gluten, be sure to use certified gluten-free oats and bread crumbs (or omit them altogether). You could also try using cooked quinoa instead of oats for a more protein-packed burger.
– Get creative with toppings: Top your burgers with avocado or guacamole, sliced tomato and red onion, lettuce or spinach leaves, pickles, salsa, or your favorite hot sauce.
Don’t be afraid to experiment and make this burger recipe your own. With so many substitution options available that will make this bean burger recipe new each time!
Serving and Pairing
Congratulations on making these delicious gluten-free bean and veggie burgers! Now it’s time to serve them up! Since these patties are packed with flavor, they can be enjoyed alone or paired with some complementary side dishes.
One option is to serve the burger on a gluten-free bun with your favorite toppings like crispy lettuce, juicy tomatoes, sliced red onion, and some spicy mustard. You could also add slices of avocado or some vegan cheese for an extra layer of decadence.
If you’re looking for something lighter, you can serve the burger on a crisp bed of mixed greens dressed in a tangy vinaigrette. This would also be a great option for those who want to avoid gluten altogether.
To round out the meal, consider pairing these burgers with some roasted vegetables like sweet potato fries or grilled zucchini. You could also whip up a batch of creamy coleslaw or some homemade baked beans to create an even heartier feast.
No matter how you choose to serve them, these flavorful bean and veggie burgers are sure to satisfy and impress your guests. And as an added bonus, they’re jam-packed with all kinds of wholesome ingredients that will nourish your body with every bite. Enjoy!
Make-Ahead, Storing and Reheating
Once you finish cooking the gluten-free bean and veggie burgers, there are a few options for make-ahead, storing, and reheating.
Make-Ahead:
You can prepare the burgers ahead of time and store them as uncooked patties in the fridge for up to 3 days. Place a parchment paper between each patty to prevent them from sticking together. Before cooking the patties, take them out of the fridge for at least 15 minutes to come to room temperature.
Storing:
Store cooked gluten-free bean and veggie burgers in an airtight container or ziplock bag in the fridge. The burger patties will stay fresh for up to 4 days. When storing patties, separating each with parchment paper ensures that they do not stick to each other.
Reheating:
You can reheat the veggie burger patties by placing them in a preheated oven at 350°F (180°C) for 10-12 minutes. Alternatively, you can also warm them up in a skillet over medium heat until heated through.
Tips:
If you’re planning to reheat frozen leftover gluten-free bean and veggie burgers, defrost them overnight in the fridge before heating on medium heat until they warm through.
Another useful tip is to make an extra batch of these tasty black bean burgers and store them in the freezer. Place each patty with parchment paper between each layer and freeze it in a sealed ziplock bag or an airtight container. These patties would easily last up to two months.
Tips for Perfect Results
Now that you have all the ingredients in place and are ready to start making your delicious gluten-free black bean and veggie burgers, here are some tips for perfect results:
1. Use Tapioca Starch to Help Burgers Stick Together: The tapioca starch is a great ingredient to help make the burgers stick together. This will prevent them from falling apart during cooking or while serving.
2. Don’t Overblend the Mixture: When blending the burger mixture, be careful not to over-blend it. Over-blending can cause the mixture to become too smooth, losing its texture and making it difficult for the burgers to hold their shape.
3. Use Bread Crumbs or Gluten-Free Oats: To add more texture to the burger patty and prevent it from becoming too dense or heavy, use bread crumbs or gluten-free oats in the mixture. They provide an extra crunchiness that adds great flavor and texture.
4. Cook on Medium Heat: To get a perfectly cooked burger patty, always cook on medium heat. High heat can cause the burgers to burn, while low heat may not cook them thoroughly.
5. Refrigerate the Patties Before Cooking: After shaping your patties, allow them to refrigerate for at least 30 minutes before cooking. This helps them to firm up and retain their shape during cooking.
6. Experiment with Different Ingredients: Don’t be afraid to experiment with different veggies, spices or beans in your burger recipe. You may discover new flavors that you absolutely love!
By following these tips, you’ll surely create perfect gluten-free black bean and veggie burgers that are healthy, flavorful and easy-to-make!
FAQ
Now that we’ve gone through the basics of this delicious gluten-free black bean and veggie burger recipe, it’s time to address some frequently asked questions. From ingredient substitutions to cooking techniques, here are the answers to some common queries you may have when preparing these plant-based burgers. Keep reading to ensure you get the perfect results every time.
What can I use to bind bean burgers?
When it comes to making burger patties, eggs are typically the go-to choice for creating a binding effect. However, for those who follow a vegan diet, there are several alternatives available such as egg replacers. Some other commonly used dry ingredients include wheat germ, bread crumbs, oats, and ground flaxseeds. These ingredients work well to create a binding effect when combined with appropriate levels of moisture from the other ingredients in the recipe.
How do you make bean burgers stick together?
If you want to make veggie burgers without eggs, you can use flour or oats to help the patties hold their shape. It’s important to mash all the ingredients together thoroughly, so the mixture becomes very fine. The more finely ground the veggie burger mixture is, the better it will hold together.
What is the binding agent for veggie burgers?
When it comes to making vegan veggie burgers, it’s important to have a strong binder that will hold everything together. Traditionally, eggs are used as binders in non-vegan recipes. However, as a vegan alternative, options such as silken tofu, flax egg, or aquafaba work great to make your vegan burger bind and stick together like regular burgers. The more egg-like the binder you use, the better it will hold everything together.
Are any veggie burgers gluten-free?
Our most popular product, the California Veggie Burger by Dr. Praeger’s Sensible Foods ®, now comes in a certified gluten-free version. This burger contains a blend of carrots, zucchinis and red peppers, and is packed with the same delicious taste and texture as the original.
Bottom Line
Are you ready to take your burger game to the next level? This Gluten-Free Bean and Veggie Burger recipe is a must-try for those who are looking for healthy, organic, and delicious meal options. Not only is it gluten-free, but it’s also dairy-free, and vegan friendly.
With ingredients like black beans, sweet potato, quinoa, and a blend of flavorful spices like cumin and chili powder, this recipe will leave you feeling satisfied and nourished. Plus, the addition of yellow onion, carrots, and zucchini make these burgers even more nutrient-dense.
Whether you’re on a plant-based diet, or just looking for a healthier option to add to your barbecue menu, these burgers are sure to be a hit. With tips for perfect results and variations for substitutions, feel free to make them your own according to your taste preferences.
So why settle for traditional hamburger recipes when you can enjoy a more nutritious alternative? Give this Gluten-Free Bean and Veggie Burger recipe a try today and watch as your taste buds and health thrive with each bite.
Gluten Free Bean and Veggie Burger Recipe
Ingredients
- 1 cup small red beans
- 1/4 cup yellow squash or 1/4 cup zucchini, diced
- 1/4 cup carrot, diced
- 1/2 cup onion, chopped
- 1/2 teaspoon cumin
- 1/2 teaspoon coriander
- 2 teaspoons tapioca starch or 2 teaspoons other gluten-free flour
- salt and pepper
- 2 tablespoons oil
Instructions
- Sauté onion in 1-2 tbsp oil until slightly soft.
- Add carrots and squash. Cook until soft and set aside.
- Drain can of beans and mash with fork.
- Add cooled veggies.
- Divide mixture into four.
- Place pinch of flour or tapioca starch, and form mixture into patties.
- Put about 1 Tablespoon of oil in pan on medium high heat and cook patties about 5 minutes on each side, or until slightly crispy on the outside.
- Serve with gravy of choice or on bun.
Add Your Own Notes
Nutrition
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