A gluten-free and vegan recipe for a mouth-watering and super "healthy" burger that is easy to prepare and ideal for putting on a wholemeal burger bun (gluten-free) and seasoning with its sauce... it certainly doesn't make you regret its cousin meat.
Ingredients for 4 burgers:
- 1 tablespoon of flaxseed flour
- 3 tablespoon of water
- 1 tablespoon of olive oil
- 1/2 finely chopped red onion
- 2 minced garlic cloves
- 1 large carrot chopped
- 1 can of black beans, drained and rinsed
- 35g of gluten-free oatmeal
- 1 teaspoon of cumin
- 1/2 teaspoon garlic powder (optional)
- 1/2 teaspoon paprika
- 1/2 teaspoon pepper
- A pinch of salt and pepper
For the sauce:
- 2 tablespoons of Tahini
- 2 cloves of garlic finely chopped
- 1 tablespoon of lemon juice
- 1 tablespoon of warm water
- A pinch of salt
Preparation:
- Combine the flaxseed flour with water in a small container and place it in the refrigerator for 5 minutes
- In a large skillet put a tablespoon of oil and heat over medium heat. When the oil is hot add the onion, garlic and carrot and stew for 5 minutes until the vegetables soften and the coppa becomes transparent then transfer them to a large bowl and mix them with the spices, salt and pepper.
- Grind the beans in a food processor until they become a creamy mixture then add them to mix them with the vegetables and then add the flaxseed flour which will now be thickened and the oatmeal. Taste and adjust salt and pepper if necessary.
- Divide the mixture into 4 burgers, place them on a plate covered with plastic wrap and leave them in the refrigerator for about ten minutes
- For the sauce, mix together the tahini, garlic, lemon juice, water and a pinch of salt
- After about 30 minutes put a large non-stick frying pan on the heat, spray it with cooking spray oil and cook the burgers for 4-5 minutes on each side until browned on both sides.
To compose the ideal sandwich, use gluten-free wholemeal hamburger bread, 1 sliced avocado, 1 sliced tomato, 1 sliced red onion and drizzle with the prepared sauce.
The hamburgers can be frozen both raw and cooked (dividing them with baking paper) and will keep for about 3 months.
Each burger:
228 calories | 6.8g Fat | 33.2 Carbs (2g Sugars and 7.5g Fiber) | 10.6g Protein
