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Black bean burger topped with lettuce, ranch dressing, red onions, tomato and avocado

Low-Fat Easy Vegan Gluten Free Black Bean Burgers

Looking for the perfect easy recipe for a quick dinner? These gluten-free vegan black bean burgers are low fat, full of protein and take 10 minutes to prep!

Course Main Course
Cuisine American
Keyword healthy vegan burgers, quick vegan burgers
Prep Time 10 minutes
Cook Time 28 minutes
Total Time 38 minutes
Servings 5
Calories 213 kcal
Author Sophia DeSantis

Ingredients

  • 30 ounces black beans, drained and rinsed , I used two 15 ounce cans
  • 3/4 cup breadcrumbs , gluten free if needed
  • 2 tablespoons low sodium soy sauce or Tamari (add optional 1/2 teaspoon salt if you need it saltier)
  • 1 tablespoon hot sauce (add less if you are very sensitive to spice)
  • 2 teaspoons garlic , finely chopped (about 3 cloves)
  • 1 teaspoon maple syrup
  • 1/2 teaspoon liquid smoke (if you don't have this on hand, you can also add smoked paprika, start with 1 teaspoon and add more as you prefer)

Optional add ins (no more than 1/2 cup total):

  • Red or green onions
  • Herbs- cilantro, parsley, etc
  • Corn

Use any toppings you prefer, like ketchup, mustard, tomato, lettuce, onion, and avocado

Serve on buns or lettuce wraps

US Customary - Metric

Instructions

  1. Mix all ingredients in a bowl, mashing with your hands until half the beans are mashed and you still have some chunks.
  2. Allow the mixture to settle in the refrigerate while you clean up (about 5 or so minutes). This helps the breadcrumbs fully absorb and the texture to firm up.
  3. Cook on a griddle, outdoor grill, or pan for 6-8 minutes on each side. You could also bake them in the oven if you prefer. Bake at 375 F (191 C) for about 15-20 minutes on each side.

  4. Build your preferred burger using any toppings you desire. Serve on buns or even lettuce wraps.
Nutrition Facts
Low-Fat Easy Vegan Gluten Free Black Bean Burgers
Amount Per Serving
Calories 213
% Daily Value*
Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 458mg19%
Potassium 11mg0%
Carbohydrates 40g13%
Fiber 12g48%
Sugar 1g1%
Protein 12g24%
Vitamin C 2.3mg3%
Calcium 2mg0%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.