Low-Fat Easy Vegan Gluten Free Black Bean Burgers
Looking for the perfect easy recipe for a quick dinner? These gluten-free vegan black bean burgers are low fat, full of protein and take 10 minutes to prep!
Servings: 5
Calories: 213kcal
Ingredients
- 30 ounces black beans, drained and rinsed , I used two 15 ounce cans
- 3/4 cup breadcrumbs , gluten free if needed
- 2 tablespoons low sodium soy sauce or Tamari (add optional 1/2 teaspoon salt if you need it saltier)
- 1 tablespoon hot sauce (add less if you are very sensitive to spice)
- 2 teaspoons garlic , finely chopped (about 3 cloves)
- 1 teaspoon maple syrup
- 1/2 teaspoon liquid smoke (if you don't have this on hand, you can also add smoked paprika, start with 1 teaspoon and add more as you prefer)
Optional add ins (no more than 1/2 cup total):
Use any toppings you prefer, like ketchup, mustard, tomato, lettuce, onion, and avocado
Serve on buns or lettuce wraps
Instructions
- Mix all ingredients in a bowl, mashing with your hands until half the beans are mashed and you still have some chunks.
- Allow the mixture to settle in the refrigerate while you clean up (about 5 or so minutes). This helps the breadcrumbs fully absorb and the texture to firm up.
- Cook on a griddle, outdoor grill, or pan for 6-8 minutes on each side. You could also bake them in the oven if you prefer. Bake at 375 F (191 C) for about 15-20 minutes on each side.
- Build your preferred burger using any toppings you desire. Serve on buns or even lettuce wraps.
Nutrition
Calories: 213kcal | Carbohydrates: 40g | Protein: 12g | Sodium: 458mg | Potassium: 11mg | Fiber: 12g | Sugar: 1g | Vitamin C: 2.3mg | Calcium: 2mg | Iron: 0.1mg