I like a challenge, and it really bugged me, that while my daughter was on the gluten-free diet, I couldn’t find veggie burgers for her. I was also surprised how many of the ready-made veggie burgers on the market are actually not vegan, and nearly none of the options are gluten-free. While am not vegan, and my daughter is no longer on a gluten-free diet, I wanted to adapt my recent Southwest bean burger recipe to accommodate everyone. This version features Italian flavors, but can be easily adjusted if you prefer a more Southwest taste.
When putting the recipe together, I opted for quinoa, rather than using gluten free bread crumbs, since it has a better protein profile. Since egg was a no no, I decided to add chia seeds. Chia seeds are unusual in that they swell up and create a gelatinous around themselves in liquid. The moisture in the burger would not be enough to fully swell them, but the seeds did seem to improve the texture of the burger and are an abundant source omega-3 fatty acids too.
Sorry, that lovely wheat roll is not gluten-free. I picked it up at the bakery before lunch, but you can swap it your gluten-free bread of choice.
- Serves: 6
- Calories: 148
- Fat: 4
- Carbohydrates: 22
- Fiber: 7
- Protein: 7
- 1 tsp oil (canola or olive)
- ½ large sweet onion (diced)
- 1 small yellow summer squash (diced small)
- 1 clove of garlic (minced)
- ¼ cup chopped sun-dried tomato
- 1 tsp fresh thyme leaves
- 15 oz. can of black beans (white beans, would go nicely in this as well, but are lower in protein)
- 1 cup cooked quinoa
- 2 tbs. chia seeds
- 2 tbs chopped fresh basil
- Place oil in non-stick skillet over medium heat.
- Once hot, add the onion, squash, garlic, sun-dried tomato and thyme. Saute until vegetables are soft.
- Add beans, and stir. Use a potato masher, on the mixture until roughly half the beans are squashed.
- Stir in quinoa, chia and basil.
- Refrigerate overnight*. It can then be more easily formed into patties.
- Fry the patties in a drizzle of oil over medium heat, until the outsides are crisped, and serve on rolls.