Black Bean Burgers (Vegan + Gluten-Free)
These delicious and nutritious black bean burgers combine aromatic spices and umami flavours for a healthy option that's both vegan and gluten-free.
Ingredients
- 1 cup (100 g) gluten-free rolled oats (see notes)
- ½ cup (60 g) walnut halves
- 1 teaspoon fennel seeds
- ½ red onion, roughly chopped
- 5 oz (150 g) mushrooms, roughly chopped
- 1x 14 oz (400 g) tin black beans, drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons nutritional yeast
- 1 tablespoon tomato paste (a.k.a. tomato puree)
- 1 tablespoon ground flaxseed
- 2 teaspoons gluten-free yeast extract (or miso paste – see notes)
- 1 teaspoon ground cumin
- 1 teaspoon dried sage
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Small handful fresh parsley, coarsely chopped
- Salt and pepper
Instructions
- Preheat the oven to 180°C (360°F).
- Add the oats, walnuts, and fennel seeds to a food processor. Pulse these dry ingredients until you have a finely ground mix.
- Add all the remaining ingredients along with a good pinch each of salt and pepper. Blend until everything is well combined, stopping to scrape down the sides from time to time as you go. You can also add a tablespoon or two of water to help things along, but I found that this wasn't necessary and I just needed to persevere until I had a thick mix.
- Transfer the mix to a bowl. If you have time, it can help to place the mix in the fridge for up to half an hour to firm it up before shaping (but this step is entirely optional). Get your baking sheet ready by drizzling with a little oil or lining with greaseproof paper.
- Depending on whether you want to make 4 or 6 burgers, take ¼ or ⅙ of the mix at a time and shape into patties roughly ½ inch thick. Place these on the baking sheet.While shaping the patties, it can help to wet your hands by dipping in a separate bowl of water.
- Bake in the oven for around 20 minutes or until lightly browned, turning once during cooking.
- Once ready, remove from the oven and serve. There are plenty of different ways to go about burgers, so check out the serving suggestions above if you're in need of inspiration!📸 See recipe steps >📖 Table of contents >
Notes
Yield: This recipe should make around 4-6 burgers depending on the size you want. For example, you could have 4 burgers for 4 people (with buns and sides), or 6 to give 3 people 2 each. You could also make one single, enormous black bean burger. Whatever floats your boat.
Dried beans: If using dried black beans, you'll want to pre-cook these separately before using here. For more info, check out my beginner's guide to pulses.
Gluten-free: This recipe is gluten-free provided you use oats and a yeast extract that are certified GF (same goes for things like the bread bun when serving). For people who have a gluten intolerance as opposed to Coeliac disease, the ingredients above may not be a major concern since the oats and yeast extract would constitute a relatively low level of gluten in the final burgers.
Storage: Once cool, store the burgers in the fridge for up to four days or freezer for up to several months.
See recipe testing notes and recipe FAQ sections for more info.
* The nutrition info below is for one burger on its own (without serving suggestions or sides), based on a total of six burgers.
Nutrition
Calories: 217kcalCarbohydrates: 23gProtein: 10gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 7gMonounsaturated Fat: 2gSodium: 352mgPotassium: 488mgFiber: 7gSugar: 2gVitamin A: 276IUVitamin C: 6mgVitamin D: 0.05µgCalcium: 57mgIron: 3mg
Nutrition Facts
Black Bean Burgers (Vegan + Gluten-Free)
Amount Per Serving
Calories 217
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Polyunsaturated Fat 7g
Monounsaturated Fat 2g
Sodium 352mg15%
Potassium 488mg14%
Carbohydrates 23g8%
Fiber 7g29%
Sugar 2g2%
Protein 10g20%
Vitamin A 276IU6%
Vitamin C 6mg7%
Vitamin D 0.05µg0%
Calcium 57mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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