My meatatarians loved this burger. I think it is because it has texture and substance. Put all your favourite fixin’s on it, slap it on a bun and call it a not-hamburger. My husband suggested that a little bit of liquid smoke in the mix would make it even more burger-like. It’s worth a try. I borrowed this recipe from Angela Liddon at Oh She Glows, who in turn was inspired by Shelley Adams, author of the Whitewater Cooks cookbook. Keep sharing and see how far this great recipe goes!
With thanks to Angela Liddon ohsheglows.com
Serves 8 Prep time: 25 minutes Cook time: 30-35 minutes
nut-free, sugar-free, gluten-free option, soy-free option
3 Tbsp (45ml) ground flaxseed
1-15oz (425ml) can black beans, drained and rinsed
1 cup (250ml) grated carrots or sweet potato
1/3 cup (75ml) finely chopped fresh parsley or cilantro leaves
2 large garlic cloves, minced
1/2 cup (125ml) finely chopped red or yellow onions
1/2 cup (125ml) sunflower seeds, toasted, if preferred
3/4 cup (175ml) gluten-free oats, processed into a flour
1/2 cup (125ml) spelt bread crumbs or bread crumbs of your choice
1/2 Tbsp (7.5ml) extra-vigin olive oil
1 to 2 Tbsp (15-30ml) tamari or coconut aminos, to taste (aka soy sauce, it just won’t be gluten free)
1 tsp (5ml) chili powder
1 tsp (5ml) dried oregano
1 tsp (5ml) ground cumin
3/4 to 1 tsp (3.5 to 5ml) fine-grain sea salt
freshly ground black pepper
- Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.
- In a small bowl, combine the flax seed with 1/3 cup (75ml) warm water and set aside for 5 to 10 minutes, until thickened.
- In a large bowl, mash the black beans into a paste, leaving a few beans intact for texture. Stir in the rest of the ingredients and the flax seed mixture. Adjust the seasoning to taste, if desired. Mix well until combined.
- With slightly wet hands, shape the dough into 8 patties. Pack the dough tightly to help it hold together during cooking and place the patties on the prepared baking sheet.
- Bake the patties for 15 minutes, gently flip them, and bake for 15 to 20 minutes more, until the patties are firm and golden. Alternatively, grill the veggie burgers: preheat a grill over medium heat. Pre-bake the patties in the oven for about 15 minutes at 350 degrees, then place them on the grill. Grill on each side for a few minutes until golden brown.
- Serve with toasted buns or lettuce leaf “wraps”.
Angela’s Tips: To make these burgers gluten-free, use certified gluten-free oats, gluten-free tamari, and omit the bread crumbs.
To make these burgers soy-free, use a soy-free tamari (such as a brown rice-based tamari) or coconut aminos.