Gluten Free Vegan Black Bean Burgers
These Gluten-Free Vegan Black Bean Burgers are a veggie burger recipe that is amazing! They are flavorful with a touch of heat from poblano peppers and are so easy to make. These burgers freeze well, so you can make a big batch and grab one when you have a busy day for a meatless meal that will be a hit at your gathering, cookout, or just a weeknight meal!
If you have followed for long, you know that I have lost 125 pounds and tried many different diet trends over the years.
I’ve tried Low-Carb, Keto, Grapefruit, Cabbage Soup -you name it I’ve tried it.
I was an omnivore until my late 30’s when I went pescatarian, then vegetarian and finally I became vegan and have been for nearly twelve years.
There is always research supporting one diet over another (depends on who is paying for the research), that’s why I always suggest seeing what diet fuels your body best. I believe you will find that plant-based (vegan) is the healthiest diet out there.
If you haven’t started a plant-based diet, try not to get overwhelmed. I always suggest “crowding out” animal products, junk, and processed foods. By that I mean, Aim for 8™, begin enjoying 8 different vegetables and fruits every day. That doesn’t mean you have to start with 8 full servings, but just begin to incorporate 8 bites, slices, etc. You can begin by committing to Meatless Mondays and try to enjoy more meals like today’s Gluten-Free Vegan Black Bean Burgers.
STOP COMPARING VEGGIE BURGERS TO BEEF BURGERS
Have you ever tried a black bean burger? You will enjoy it if you don’t compare it to a beef burger. It’s completely different, but if you want to compare, let’s compare cholesterol – A typical fast-food beef burger has over 25 milligrams of cholesterol, but a black bean burger has zero.
Let’s compare fiber – a typical fast-food beef burger has 1 gram of fiber (the bun), but a black bean burger has 10 and that doesn’t include the bun!
Let’s look at protein – the typical beef burger has 13 grams of protein, but this gluten-free vegan black bean burger has 8! That’s right you can get protein from beans. Best of all you get all of that great plant-based protein without any cholesterol, unlike animal protein.
I love to serve this on a bun, with a slice of tomato, grilled onions, and a bit of romaine. It is especially good with a touch of hot sauce or my Vegan Big Mac Sauce, it’s a delicious vegan burger sauce that is sweet, tangy, and creamy. If that doesn’t sound like your thing or you are wanting to cut back on calories and fat, you could opt for ketchup and mustard for a more traditional burger.
I also love serving it in a Burrito Bowl over brown rice with salsa, pico de Gallo, and guacamole. Let me know how it goes if you decide to give this gluten-free vegan black bean burger a try! I would love to know how yours turned out.
FREQUENTLY ASKED QUESTIONS:
Are Black Bean Burgers Actually Good for You?
Homemade Black Bean Burgers are very good for you because they are loaded with legumes, whole grains, and nuts like walnuts, they are an excellent source of plant-based protein. Some packaged veggie burgers are better for you than others, so it is essential that you read the labels. Stick with bean burgers that have ingredients you recognize and steer clear of GMO ingredients.
Are Black Bean Burgers Good for Weight Loss?
As I mentioned earlier, this Gluten-Free Vegan Black Bean Burger has zero cholesterol, has a great amount of protein, and has tons of fiber. Veggie burgers can be useful for weight loss due to the amount of fiber. Fiber allows you to feel full and satisfied for a long time. Be aware of the toppings you use because cheese (even dairy-free), as well as additional toppings like mayo, can pack on the calories and fat! You may want to consider serving over a bed of greens and eliminating the bun or serving it in a Burrito Bowl as I mentioned before.
How Many Calories Are in a Black Bean Burger?
These particular Black Bean Burgers have 163 calories due to the addition of walnuts. However, walnuts add rich antioxidants, omega 3 fats, help promote a healthy gut, and more. You can clickHERE to find out all the healthy details about walnuts.
Do Black Bean Burgers Taste Like Hamburgers?
These Gluten-Free Vegan Black Bean Burgers taste great, so you don’t need to compare the taste to beef. The taste and texture are very different, and I think incredibly delicious. The health benefits of a plant-based burger far outweigh any beef burger.
Can This Recipe Be Cooked On a Grill?
This veggie burger recipe is oil-free, so it’s best cooked on the stovetop. They are delicate and can have a tendency to fall apart when cooked on the grill, however, I have a Porcini Pecan Vegan Burger that is delicious on the grill.
RECOMMENDED TOOLS TO MAKE THESE GLUTEN-FREE VEGAN BLACK BEAN BURGERS:
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HOW TO MAKE A GLUTEN-FREE VEGAN BLACK BEAN BURGER:
#1: Prep and Measure Your Ingredients – I suggest rinsing and patting dry the canned beans. It really helps the texture of the burger if you bake your beans for 15 minutes at 325 degrees. It helps dry out the beans. I like to reserve 1/2 cup black beans for a chunkier burger, however, you can blend them all if you want a smoother texture. I recommend using 2 – 15 ounce cans of black beans or if you need grams, you will need to know how many grams are in an ounce – 28.34952 grams per ounce, so this recipe has approximately 425 grams of black beans. You don’t have to be precise with the 1/2 cup measurement for reserved beans, however, if you want to know how many ounces in a half cup, there is no easy conversion method due to the density of the item being measured. But if you REALLY need to know for this recipe, my best guess is 4.5 ounces of black beans.
#2 Make Bean Mixture – Pulse together remaining beans, lime, onion powder, garlic powder, cumin, and parsley. Set aside.
#3 Make Binder- Pulse together poblano, onion, oats, and walnuts.
#4 Combine Ingredients -In a large bowl, combine bean mixture, binder, reserved black beans, salt, and pepper.
#5 Make Burgers and Freeze – Using a large cookie scoop or spoon, scoop mixture, and form into patties. Place patties on parchment or a waxed paper-lined tray and freeze for one hour.
#5 Saute – Spray a skillet with olive or avocado oil and cook the burgers over medium heat. Cook approximately 4 – 5 minutes, gently flip burger and cook for an additional 4 -5 minutes. If you want a completely oil-free burger I recommend air frying due to the delicate nature of a black bean burger.
VARIATIONS FOR THIS RECIPE
- Add in 1/4 teaspoon of liquid smoke.
- In place of the walnuts, use hemp seeds.
- Add in ⅔ cup thawed organic frozen corn.
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GLUTEN-FREE VEGAN BLACK BEAN BURGER
For a nutritious lunch or dinner try a Gluten-Free Vegan Black Bean Burger! This healthy recipe is perfect for Meatless Monday or any day. Cooking veggie burgers can be a little intimidating because of their tendency to fall apart, but these bean burgers are frozen prior to cooking. Plus since these patties freeze well you can always have them on hand for a quick weeknight meal.
Gluten-Free Vegan Black Bean Burgers
Ingredients
- 2 15 oz cans black beans, drained and patted dry
- 1/4 cup oats, gluten-free if preferred
- 1/2 cup walnuts
- 1 poblano or bell pepper, roughly chopped
- 1/2 med onion, roughly chopped
- 1/2 lime, juiced, about 1-2 Tbsp
- 1 Tbsp onion powder
- 1 Tbsp garlic powder
- 1 tsp cumin
- 1 tsp parsley
- salt and pepper to taste
- olive oil for cooking optional
Instructions
- Preheat oven to 325 degrees.
- Drain and rinse beans well. Pat dry. Spread beans on a lined baking sheet and bake for 15 minutes until slightly dried out. Reserve 1/2 cup black beans.
- In a food processor, combine remaining beans, lime, onion powder, garlic powder, cumin, and parsley. Pulse until mixture comes together. Remove from processor and set aside.
- In a food processor, combine poblano, onion, oats, and walnuts. Pulse a few times until you reach your desired consistency. I prefer a chunky texture, so I only pulse a couple of times.
- In a large bowl, combine the bean mixture, oat mixture, the reserved 1/2 cup black beans, salt, and pepper. Stir until well combined.
- Using a large cookie or ice cream scoop, scoop mixture, and form into patties. I used 2 scoops per patty. Place patties on a parchment or waxed paper-lined tray and freeze for one hour.
- In a non-stick or cast-iron skillet, heat 1 Tbsp olive oil over medium heat. Place two frozen patties in skillet and cook approximately 4 minutes on each side. Cook remaining burgers, adding a little oil each time.
- Serve warm and enjoy!
I’m going to have to try these. They look delicious, and I love black beans.
Two of my family members have gone vegetarian/vegan so it is a trend that has caught my attention. The health benefits of this type of diet/lifestyle are obvious, and black bean burgers are a good food option, since they contain a good amount of protein.
YUM! Thanks for the recipe, I can’t wait to try it!
Ooh, this is indeed a healthy yet yummy recipe. I’ll try to make one, sometimes I’m in the mood for burgers 🙂
Gluten-Free sounds great to me, but VEGAN Black Bean Burgers does not. Yeah, I maybe made that mistake that I compared it to beef too.
Ha, Ha! Don’t knock it til you try it.
This bean burger is so new to me! I will definitely try this! Thank you for sharing the recipe
Hhhhhmmmmm….I haven’t had a black bean burger! I love burgers, on the better side. I should go ahead and give this burger a try! Thanks for sharing your recipe.
I do love that this is plant based. I’m trying to experiment more with making my own vegan foods. I’m sure I would love this!!!!!!
Let me know how it goes! You’ll love them!
I love plant-based meals and this is what I’m looking for. I’m definitely making this.
Awesome! Enjoy!
Wow! If I could give this a more than 5 star rating, I already have. This is so delish.
Yay! Glad you loved them!
I am a vegetarian but have never made my own burgers! I would love to try making these, and we use black beans in a lot of recipes, so I’m sure we would enjoy these.
If you use black beans, you’ll definitely love them!
I love a good black bean burger but never tried to make myself!
They are simple and freeze well. You’ll love them!
I love me a black bean burger! Such a great way to fit extra fiber and nutrients into dinner. Thanks for the recipe.
I love that these vegan black bean burgers are also gluten free! These make such an easy and nutritious dinner for the family. Definitely going to keep this in our weekly rotation!
love how they didnt break at all when frying, I live with vegan burgers and for me they are so much better than any meat burgers out there. Black beans are good sources of protein.
added black beans to this vegan burger is so tasty and great way to bulk up the patty.
I loved this whole post and my favorite part was your comment about stopping comparing plant-based burgers to meat burgers. It’s so true and a total game-changer when you go into the meal with a different mindset.
I adored these burgers! I always love black beans so this was a huge hit
So happy to hear it!
One of the best wholesome vegan recipes! Full of protein, fiber and lots of nutrients. The whole family gobbled these up in minutes!
These burgers are absolutely delicious! So tasty!
Made a double batch of these vegan black bean burgers so I have some extra for meal prep this week
wow – i couldn’t believe a burger made with black beans could taste so good. you really made it work!
Oh these were so tasty!
This black bean burger was so delicious. Love this healthy and filling treat.