BBQ Kidney Bean Kale Burger
Easy vegan burgers loaded with veggies and lots of flavor. These burgers hold up really well! They stay crispy on the outside and moist and flavorful on the inside. They are baked, not fried, and need NO oil! Make a double batch and freeze leftovers for another night!
Servings: 8
Calories: 180kcal
Ingredients
- 1 tbsp flaxmeal
- 3 tbsp water
- 1 15 oz can red kidney beans (drained and rinsed)
- 1 15 oz can white kidney beans (cannellini beans) (drained and rinsed)
- 1 cup chopped kale
- 1 cup shredded carrot
- 2 garlic cloves
- 4 tbsp tahini
- 2 tbsp tomato paste
- 2 tsp apple cider vinegar
- 1 tsp molasses
- 1 tsp liquid smoke (I like the hickory flavor)
- ½ tsp smoked paprika
- 1 tbsp oregano
- salt/pepper to taste
- ½ cup Panko bread crumbs or cornmeal (use gluten free Panko if desired)
- ½ cup oats (use certified gluten free oats if desired)
For Serving:
- 8 burger buns (gluten free, if desired)
- BBQ Tahini Sauce (optional)
- pickles
- kale, spinach, or lettuce
- tomato slices
Instructions
- Preheat oven to 375 degrees F.
- Line a baking sheet with parchment paper and set aside.
- In a small bowl, whisk together the flax meal and water and set aside.
- In the bowl of a food processor, pulse the kale, carrots, and garlic a few times to start to break them down, but don't puree them!
- Add the beans, tahini, tomato paste, vinegar, molasses, liquid smoke, smoked paprika, and oregano to the veggies in the food processor and pulse until combined, but still a little chunky.
- Transfer the mixture to a large bowl and add the panko (or cornmeal), oats, flax egg, and salt/pepper. Stir until fully incorporated. Taste for seasoning and adjust if necessary.
- The mixture should come together easily and hold together well. (If it is too wet, add a tbsp more panko or oats. If it is too dry and crumbly, add another tbsp of tomato paste or tahini. Mix again.)
- Using your hands, divide mixture into 8 sections and form each one into a patty. Place the burger onto the parchment lined baking sheet. Repeat with the remaining mixture.
- Bake the burgers for 35-40 minutes, flipping them over after 20 minutes. (After 20 minutes, the bottoms of the burgers should be nicely browned and they should flip easily, holding together well.) The burgers are done when they are nicely browned on both sides and crispy on the outside.
Notes
~To make this burger gluten free, be sure to use certified gluten free oats and gluten free bread crumbs. I have also used cornmeal instead of the panko, which works equally as well.
~Nutrition facts calculated for burgers only, not including BBQ Tahini Sauce topping or buns.
Nutrition
Calories: 180kcal | Carbohydrates: 28g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Sodium: 312mg | Potassium: 236mg | Fiber: 9g | Sugar: 29g | Vitamin A: 3050IU | Vitamin C: 5.8mg | Calcium: 80mg | Iron: 2.7mg