Gluten-Free Ultimate Bean Burger
Meet your new favorite meatless meal: the Gluten-Free Ultimate Bean Burger, a hearty and flavorful plant-based alternative perfect for any burger lover! Crafted with a wholesome blend of black beans, chickpeas, and gluten-free rolled oats, this recipe combines nutritious ingredients with spices like smoked paprika and cumin for a savory kick. A chia seed "egg" binds the mixture seamlessly, creating perfectly textured patties that are crisp on the outside and tender on the inside. Ideal for gluten-free eaters and vegetarians alike, these burger patties take just 30 minutes from start to finish and pair beautifully with toasted gluten-free buns and your favorite toppings, from creamy avocado to crunchy lettuce. Whether you're hosting a barbecue or enjoying a weeknight dinner, these protein-packed and flavorful burgers are a guaranteed crowd-pleaser!
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Recipe Information
Ingredients
- 1 can (15 oz) canned black beans
- 1 can (15 oz) canned chickpeas
- 1 cup gluten-free rolled oats
- 1 tbsp chia seeds
- 2 tbsp water
- 3 garlic cloves
- 1 small red onion
- 2 tbsp, chopped fresh parsley
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 0.5 tsp salt
- 0.25 tsp ground black pepper
- 0.5 cup gluten-free breadcrumbs
- 2 tbsp olive oil
- 4 gluten-free buns
- optional desired burger toppings (e.g., lettuce, tomato, avocado, mustard, etc.)
Instructions
1. Drain and rinse the black beans and chickpeas, then add them to a large mixing bowl. Using a fork or potato masher, mash them until mostly smooth with some small chunks for texture.
2. Blend the gluten-free rolled oats in a food processor or blender until they’re a coarse flour-like consistency. Add the oat flour to the mixing bowl.
3. In a small bowl, combine chia seeds and water. Let the mixture sit for about 5 minutes, or until it forms a gel-like consistency. This will act as a binder for the burgers.
4. Finely mince the garlic and small red onion, then add them to the mixing bowl along with the chopped parsley, ground cumin, smoked paprika, salt, and black pepper.
5. Add the prepared chia seed mixture and gluten-free breadcrumbs to the mixing bowl. Mix everything thoroughly until the mixture comes together and can be formed into patties.
6. Divide the mixture into 4 equal portions and shape each portion into a patty about 1/2 inch thick.
7. Heat a large skillet over medium heat and add 1 tablespoon of olive oil. Cook the patties in batches (2 at a time), cooking for about 5-6 minutes per side or until the exterior is golden brown and crispy. Add another tablespoon of olive oil to the skillet if needed for the second batch.
8. Toast the gluten-free buns, if desired, and assemble the burgers with your favorite toppings such as lettuce, tomato, avocado, or mustard.
9. Serve warm and enjoy your ultimate gluten-free bean burger!
Nutrition Facts
Calories |
2862 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.2 g | 87% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5998 mg | 261% | |
| Total Carbohydrate | 488.3 g | 178% | |
| Dietary Fiber | 86.2 g | 308% | |
| Total Sugars | 43.4 g | ||
| Protein | 90.0 g | 180% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 710 mg | 55% | |
| Iron | 29.1 mg | 162% | |
| Potassium | 3634 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
