Gluten-free and Soy-free Bean Burgers
It was a long process of trial-and-error to develop a great bean-based burger recipe. I think I’ve got it with this one! And it is free of gluten and soy, two common ingredients in veggie burgers. These burgers have a number of ingredients (to lend a complexity of flavors) yet are actually quite easy to prepare. They’re great served with the Barbeque Sauce I recently developed.
We have a table-top grill (O-Grill brand) that we take on an outing most Sunday afternoons. Besides burgers, we usually enjoy some homemade baked beans (I just realized I haven’t posted a recipe for this yet!) and a variety of salad (like Potato Salad or Black Bean and Quinoa Salad) plus we throw whatever other veggies we might have on hand onto the grill (with varying success). Onion is a favorite. Yesterday we even tried cauliflower. (Yes, that’s Romaine you see in the picture. It was my sister-in-law’s suggestion). If you have a favorite grill veggie recipe, please be sure to share it with me!
Gluten-free and Soy-free Bean Burger Recipe
2- 15 oz. cans of beans (kidney beans and/or black beans)
1/2 onion, quartered
1 clove garlic
2 tsp. lemon juice
1 tsp. chili powder
1 tsp. onion powder
1 tsp. dried parsley
1 tsp. dried basil
1/2 tsp. ground cumin
1/2 tsp. ground sage
1/4 tsp. garlic powder
1/4 tsp. ground mustard
1 tsp. sea salt
1 cup pecans or walnuts
1 cup rolled oats (GF)
opt: 1-2 Tbsp. olive oil
opt: 2 Tbsp. tomato paste
opt: 1/8 tsp. ground cayenne
Drain and rinse beans in a colander. Either hand mash the beans or pulse till chopped in a food processor (not pureed). Add to a large bowl. Process the onion and garlic in the processor until finely chopped. Add the nuts and seasonings and pulse process till well-combined (not pureed), scraping sides of processor a couple of times. Add oats and pulse a couple of times more. Add to the bowl of beans. Mix well then pat into burgers. Bake at 350 degrees for 20 minutes (flip halfway through) or on a low skillet for about 5 minutes per side. Reheat in a skillet, oven or on the grill . Makes 1 dozen burgers.
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7 Responses to “Gluten-free and Soy-free Bean Burgers”
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Kim Wilson has spent over 12 years developing recipes based on whole, natural ingredients. She has seven diet and health books currently in print and still enjoys working on recipes to satisfy a variety of needs. She is particularly motivated to develop recipes that help those dealing with food allergies and conditions like candida. If you are looking for tasty recipes that avoid animal products, wheat, soy, dairy, eggs, yeast and other problematic foods, you've come to the right place. It's Kim's sincere hope that you find some highly enjoyable, highly beneficial foods on this blog. You can check out more articles as well as information on her books at www.simplynaturalhealth.com
I’m looking forward to a recipe for baked beans. Thanks for the great summer meal options.
I can’t wait to make this tasty burger recipe for dinner this week! I know my family will love it and I love the ingredients you used. Thanks for sharing this delicious recipe on Allergy-Free Wednesdays.
Hi Kim,
First, I want to say thank you for all you do! You are truly an inspiration to all who want to live a healthier lifestyle! I received an email from Hallelujah acres (I subscribe to their newsletter) about a month ago and it contained a video about gluten sensitivity. Toward the end of the video (about 5:40) they were in the kitchen talking breads and they had actually baked a couple loaves of bread using your book’s recipes! I’m not sure if you saw the video, but I was pretty excited when they mentioned you! Here is the link to the video:
http://www.hahealthnews.com/health/gluten-sensitivities/?utm_source=Weekly%2BTheme&utm_medium=Email&utm_term=Text%2BLink&utm_content=2012-06-21&utm_campaign=Health%2BNews%2BWebsite
That’s great! Thanks so much for sharing that. I wasn’t aware they had mentioned me. I’ll have to check it out.
Hope it was a hit with the family!
Do you think these can be frozen then grilled? They sound yummy!
You could try freezing them, but freezing tends to dry out foods, so they might end up more crumbly.