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Kidney Bean and Kale BBQ Burger [Vegan]

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Super easy to make and BAKED —not fried— these mouthwatering burgers are a healthy meal you can enjoy any time of year! The burger holds together perfectly, plus baking it keeps the outside nice and crispy, and helps the inside stay moist and flavorful. Besides being super delicious, here are a few other reasons you should go make these now: there is NO oil in these burgers and you don’t need oil to cook them either! They are also loaded with healthy veggies, they are quick and easy, gluten-free if you use certified gluten-free oats, and you could easily make a double batch and feed a crowd. They can even be made ahead and frozen until you need them. Alright, now that we got that out of the way, wanna know how to make them?

Kidney Bean and Kale BBQ Burger [Vegan]

This Recipe is :

Dairy Free Vegan

Calories

142

Serves

8-10

Cook Time

40

Ingredients

  • 1 tablespoon flaxmeal
  • 3 tablespoons water
  • 1 can red kidney beans, rinsed
  • 1 can white kidney beans (cannellini beans), rinsed
  • 1 cup chopped kale
  • 1 cup shredded carrot
  • 2 garlic cloves
  • 4 tablespoons tahini
  • 2 tablespoons tomato paste
  • 2 teaspoon apple cider vinegar
  • 1 teaspoon molasses
  • 1 teaspoon liquid smoke
  • 1/2 teaspoon smoked paprika
  • 1 tablespoons oregano
  • Salt/pepper to taste
  • 1/2 cup panko bread crumbs (be sure to use gluten-free if needed)
  • 1/2 cup oats (use certified gluten free oats if needed)
  • Burger buns and toppings: BBQ sauce of choice, pickles, kale leaves, and/or whatever burger toppings you like.

Preparation

  1. Preheat oven to 375 degrees F.
  2. Line a baking sheet with parchment paper and set aside.
  3. In a small bowl, whisk together the flax meal and water and set aside.
  4. In the bowl of a food processor, pulse the beans a few times to start to break them down, but don’t puree them!
  5. Add to the food processor with the beans, the kale, carrots, tahini, tomato paste, vinegar, molasses, liquid smoke, smoked paprika, and oregano and pulse until combined, but still a little chunky.
  6. Transfer the mixture to a large bowl and taste for seasoning. Add salt/pepper and any additional seasonings if needed.
  7. Add the panko bread crumbs, oats and the flax “egg” to the mixture and stir well until fully incorporated.
  8. The mixture should form easily into balls 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.)
  9. Using your hands, scoop up about ¼-1/3 cup of the mixture and form it into a patty. (I like mine closer to slider size than full burger size.) Place the burger onto the parchment lined baking sheet. Repeat with the remaining mixture.
  10. 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.

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AUTHOR & RECIPE DETAILS


photo

Jenn Sebestyen, creator of Veggie Inspired Journey is a wife and mom of three. She believes that consuming a well-rounded whole foods plant-based diet is the healthiest way to eat. Health is not something that you achieve and then never have to think about again, it is a lifelong journey.


 

 

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0 comments on “Kidney Bean and Kale BBQ Burger [Vegan]”

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Barbara Dunlop
3 Years Ago

Please note that panko bread crumbs are not gluten free. They are BREAD crumbs, made from white BREAD. This definitely doesn\'t fall into the gluten free category and may be quite misleading for people who require a gluten free diet.


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Peter
3 Years Ago

Hi Jenn, Please advise what size cans of red and white kidney beans. 64 oz? 15oz?


Reply
John
3 Years Ago

My family and I went paleo about four months ago (http://fullhealthguru.com/restart), and I have to say, not only is it fantastic for weight loss, but it\'s amazing for overall health. My wife suffered from insomnia and anxiety, and even that has diminished significantly because of the healthier diet. With myself, I lost a good 25 pounds, but beyond that - I just feel more energetic.


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