The Best Gluten Free Black Bean Veggie Burgers
These gluten free black bean burgers are packed with flavor, and perfect for grilling or cooking on the stovetop.
Servings: 6 burgers
Ingredients
- 3 tablespoons (42 g) extra-virgin olive oil
- 1 medium red onion peeled and diced
- 4 cloves garlic peeled and minced
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ¼ cup (64 g) mayonnaise
- ¼ cup (64 g) sour cream
- 1 chipotle chili in adobo seeds removed
- ½ cup (70 g) all purpose gluten free flour blend plus more for dredging
- ¼ teaspoon xanthan gum (omit if your blend already contains it)
- 1 cup (120 g) gluten free oat flour
- ½ cup (50 g) gluten free old-fashioned rolled oats
- 2 cans (30 ounces) black beans drained and rinsed (or an equivalent amount of fresh cooked dried black beans, drained)
- 5 ounces goat cheese crumbled (can try substituting an equal amount of feta cheese, farmer’s cheese or drained ricotta cheese)
- 2 (100 g (weighed out of shell)) eggs beaten
- 5 tablespoons (70 g) virgin coconut oil
Instructions
- In a medium-size, heavy bottom saucepan, heat the olive oil over medium heat and sauté the diced onion, stirring occasionally, until translucent (about 5 minutes).
- Add the garlic, salt and pepper and cook, stirring occasionally, until the garlic is fragrant (about another 2 minutes). Remove from the heat and set aside to cool briefly.
- Place the mayonnaise, sour cream and chipotle chili in a blender, and blend until smooth. Set the sauce aside.
- In a large bowl, place the all purpose flour, xanthan gum, oat flour and whole oats, and whisk to combine well.
- Create a well in the center of the dry ingredients and add the black beans, goat cheese, eggs, 1/4 cup of the chipotle mayonnaise sauce and the sautéed onions and garlic, mixing to combine after each addition.
- Cover the bowl and place in the refrigerator for the mixture to chill for at least 1 hour and up to 2 days.
- Once the mixture has chilled, form it into 6 patties of about 3/4-inch thick, pressing to pack the patties firmly.
- Dredge each patty in flour to coat both sides in a thin layer and set aside.
- Heat 4 tablespoons of coconut oil in a large cast iron (or other heavy-bottom) skillet over medium-high heat until the oil ripples slightly.
- Place the patties in the skillet to cook until browned on the underside (about 3 minutes), taking care not to crowd the skillet. Flip the patties and continue to cook until browned on the second side (about another 3 minutes).
- Reduce the heat to medium-low, cover the skillet and continue to cook until the patties feel firm to the touch (about another 4 minutes).
- Remove the patties from the skillet and place on a wire rack to drain.
- Repeat with the remaining patties, adding more oil as necessary.
Nutrition
Serving: 1burger (no bun) | Calories: 596kcal | Carbohydrates: 50g | Protein: 19g | Fat: 37g | Saturated Fat: 17g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Trans Fat: 0.02g | Cholesterol: 75mg | Sodium: 574mg | Potassium: 471mg | Fiber: 10g | Sugar: 2g | Vitamin A: 395IU | Vitamin C: 2mg | Calcium: 97mg | Iron: 4mg
