Gluten-Free Black Bean Burgers and an “Olive Garden” Style Salad
One of my three beautiful daughters is a vegetarian, so I’m more than a little familiar with protein patties and “fake” hamburgers. In fact, I used to love them almost as much as she does! However, when I had to give up gluten/wheat, it meant giving these up as well.
Thankfully there are some outstanding gluten-free breadcrumbs on the market, so I can make my own black bean burgers anytime I feel the urge… which is often because I am addicted to them.
I make black bean burgers differently almost each time I make them, but the recipe below (the way I made them this afternoon) is my favorite. It has the most flavor and I love the combination of bell pepper and red onion. The Worcestershire sauce (use Lea & Perrins if you have to eat gluten-free) also adds a little extra something something.
{Below is the recipe, if you simply want to see it! More about gluten-free black bean burger options below the recipe, if you’re interested…}
Ingredients
- 1 (14 oz) can black beans (drained, rinsed, and left in a colander to dry)
- 1 large egg
- 1/4 cup gluten-free breadcrumbs (I use Kroger brand)
- 1/4 cup chopped green bell pepper
- 1/4 cup chopped red onion
- 1 tsp chopped garlic from a jar
- 1/2 tsp cumin
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1 tsp Lea & Perrins Worcestershire Sauce
- Dash of hot sauce
- salt & pepper
Instructions
- Drain the can of black beans and rinse. Let them sit in the colander over the sink while you gather the rest of the ingredients.
- Mash the beans, coarsely - I actually like to keep some whole. I've used various "mashers" and techniques over the years, but my favorite is the good old reliable pastry cutter.
- Add the eggs, seasonings, breadcrumbs, Worcestershire sauce, hot sauce, garlic, onion, and bell pepper.
- Mix well.
- Meanwhile, heat a little olive oil in your skillet - over medium high heat.
- Form the mixture into patties - whatever size you prefer. Some people like them hamburger-size, some prefer them smaller (for wraps or even salads).
- Fry the black bean patties until browned on each side.
- Serve on buns, bread, in wraps, or (my favorite) alongside a great salad.
While most people prefer black bean burgers on buns, toasted bread, or in wraps, I prefer mine alongside soup or a salad. For whatever reasons, I’m just not a big sandwich person – but soup or salad? ALL DAY.
For my black bean burgers (and meatballs and salmon patties, too, for that matter), I always use Kroger’s Gluten-Free Breadcrumbs (the original version for black bean burgers and salmon patties, the Italian Seasoning for meatballs.). If you don’t have a Kroger near you, there are other gluten-free breadcrumbs on the market. If all else fails, make your own.
When I make black bean burgers, I never sauté the vegetables beforehand, simply because I like the crunch and texture. If you had rather your vegetables be softer, sauté them first. Your burgers, your call. Speaking of which, feel free add or subtract the vegetables and even seasonings I’ve used. This combination, in my opinion, makes the most flavorful black bean burgers – and, trust me, you don’t get heat from the hot sauce… just flavor.
One final thought about black bean burgers – they’re an EXCELLENT go-to burger if you’re trying to completely give up meat or simply trying to eat less meat. When you add the toppings you normally would to a burger, black bean burgers almost always satisfy the “meat cravings” people normally experience.
