3 Ingredient Bean Burgers (Vegan, GF)
The easiest meatless burger patties, ever--my 3 ingredient bean burgers! You only need a can of beans, oats and bbq sauce, all of which you probably have in your pantry and dinner is minutes away!
Servings: 4 patties
Ingredients
- 3/4 cup (75 g) rolled oats (certified gluten-free, as needed; see notes for substitutions)
- 1 15- ounce (425 g) can low sodium beans, rinsed, drained (e.g., pinto beans, black beans, light red kidney beans, chickpeas)
- 1/3 cup (75 mL) barbecue sauce (certified gluten-free, as needed)
- Suggested accompaniments see notes below
Instructions
- Preheat oven to 400F (200C). Line a small baking sheet with parchment paper.
- In a large food processor; process the oats until chopped, but not a fine flour.
- Add the drained beans; pulse until blended but beans are still slightly chunky. Do not over-process into a paste. You want to maintain some texture to the beans.Transfer mixture to a medium bowl and stir in the sauce. Using moistened hands, shape bean mixture into four 1/2-inch thick patties. Place on prepared sheet.
- Bake in the preheated oven for 7 minutes. Open oven and, using a spatula, turn over patties. Bake for 6 to 8 minutes longer until browned and crispy at the edges.
- Serve with any of the suggested accompaniments, as desired. Eat!
Notes
Beans: If possible, use low-sodium or no sodium added beans (since any sauce that you use will have a lot of sodium already).
Oats Substitution: I've got you covered: use almond flour, or try my DIY sunflower seed flour or DIY pumpkin seed flour (or grind up any nuts or seed you have on hand, raw or roasted). Begin by adding about 1/2 cup of the nut or seed flour, add more as needed to make a cohesive burger "dough" that can be shaped into patties. You can also use a little bit of flaxseed meal (i.e., about 1 to 2 tablespoons flaxseed meal + 1/3 cup almond flour or seed flour, add more of the latter as needed). BONUS, this adds more protein per burger :).
Suggested accompaniments:
- burger buns
- lettuce leaves, spinach or other greens
- sprouts
- vegan cheese slices (e.g., vegan cheddar or vegan Swiss slices)
- sliced pickles
- avocado slices or guacamole
- hummus
- mustard, ketchup, relish, and/or more barbecue sauce
- vegan pesto
- sautéed mushrooms or onions
Nutrition
Serving: 1patty | Calories: 186kcal | Carbohydrates: 36.8g | Protein: 7.8g | Fat: 1.5g | Sodium: 201mg | Fiber: 7.1g | Sugar: 7.4g