Pumpkin Black Bean Burgers [Vegan + GF]
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
5 burgers
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Calories
185 kcal
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Course
Main Course
Pumpkin Black Bean Burgers [Vegan + GF]
Description
This recipe blends black beans and pumpkin puree with steel cut oats, garlic powder, smoked paprika, cumin, and tamari to form a moist and textured burger mixture. The ingredients are pulsed gently in a food processor to retain some chunkiness, crucial for the right consistency. Formed into five patties, they are baked at 375°F on parchment paper to develop edges that begin to crack, indicating doneness while keeping a softer center.
The smoked paprika and cumin provide smoky and warm notes, balanced by the pumpkin’s earthy sweetness and the umami of tamari. These patties hold together well without the need for eggs or gluten-based binders, making them suitable for vegan and gluten-free diets. Letting them rest after baking helps them firm up slightly before serving.
Serve them as you would conventional burgers, with buns and desired toppings such as lettuce, tomato, pickles, or sauces like guasacaca or spicy mayonnaise. Adjust seasonings to preference, keeping in mind the pumpkin offers moisture rather than dominant flavor.
Ingredients
- 15 oz black beans drained & rinsed, approx 1+⅓ cup, canned
- 1 cup pumpkin puree
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika or sweet
- ½ teaspoon cumin
- 2 tablespoon tamari or soy sauce if not avoiding gluten
- ⅔ cup steel cut oats or rolled oats, quick cooking
Optional Toppings
- burger buns
- lettuce
- tomato
- pickle
- guasacaca
- mayonnaise with sriracha
Instructions
- Preheat your oven to 375 degrees F and line a baking tray with parchment paper.
- Add all the ingredients to a food processor and pulse until combined, stopping to scrape down the sides if needed. Do not over process, some chunkier pieces is ideal.
- Divide your mixture into 5 patties and bake for 20-25 minutes. Do not overcook or they will get dry. The burgers are ready when they start to look cracked around the edges as shown in photo 4 above.
- Remove from the oven and let cool for 5 minutes before serving.
Notes
- Use the pulse function when combining ingredients in the food processor to keep some texture rather than pureeing smooth.
- Bake for 20-25 minutes, watching for cracked edges while avoiding overbaking to prevent dryness.
- Allow the burgers to rest for 5 minutes after baking to firm up before serving.
- Season to taste; the pumpkin adds moisture and nutrients but does not impart pumpkin spice flavor unless spices are added separately.
- Swap smoked paprika for cayenne powder to add heat instead of smokiness if preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5burgers
Amount Per Serving
Calories 185 kcal
% Daily Value*
| Serving | 1Patty | |
| Calories | 185cal | 9% |
| Carbohydrates | 33g | 11% |
| Protein | 10g | 20% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 506mg | 21% |
| Potassium | 395mg | 8% |
| Fiber | 10g | 40% |
| Sugar | 2g | 4% |
| Vitamin A | 7823IU | 156% |
| Vitamin C | 4mg | 4% |
| Calcium | 53mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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