SIMPLE BUT UMAMI-LACED BEAN BURGERS

If you read my last post, and the one before, you'll know that I developed a wholewheat no-knead dough that can be kept refrigerated for weeks and with which you can make all sorts of flatbreads, pizza dough, and some fabulous hamburger buns that are not heavy -- in fact, as I wrote before, I don't like heavy buns and these were just light and tasty enough (with a slightly crispy bottom) to compliment the burger rather than dominate it."

While I was finishing the trials on that recipe, I decided to make a new homemade vegan burger-- one made from inexpensive, simple, healthful ingredients, and suitable for soy-free and gluten-free diets, too.  That meant, no gluten powder, TVP/TSP, xanthan or guar gum, etc. (though I have nothing against any of those ingredients!).

Well, who knew that it would take me 5 tries!  But it did-- I've been obsessed with these burgers for over a week!  (Good thing my husband likes burgers any ol' time.)  I got the basic ingredients pretty much nailed right at the beginning, but there was some fooling around with amounts and trying, then discarding, extra grains as an addition.  I wanted the burgers to not be too "squishy", as I find many bean burgers, and I wanted more flavor than most I've tasted.  

I concentrated on umami-carrying ingredients for the seasoning (umami is also called the "fifth flavor" and foods that contain umami compounds are powerful flavor enhancers-- read about it here and here) and finally found the combination that carried enough flavor for my taste.  Adding small amounts of  mushrooms, onions, soy sauce (or my Soy-Free Sauce), miso, nutritional yeast, tomato ketchup, wine and dark sesame oil contributes umami and synergizing umami for full flavor.

Play around with the herbs and spices, if you like!

The buns are made with my No-Knead 100% Whole Wheat Flatbread, Pizza and Bun Dough 

NOTE ON OATMEAL FOR GLUTEN-FREE COOKING: 

It is my understanding from gluten-free friends that GF oats/oatmeal are widely available now. One popular brand is Bob's Red Mill, which states:
“At last, oats that people with celiac disease or gluten intolerance can enjoy, too! Available in three varieties--Rolled, Quick-Rolled and Steel Cut--and made from oats grown by our cooperative of over 200 farmers dedicated to growing only pure, high-grade oats. Each farm delivery is sampled hundreds of times and tested with an R5 ELISA gluten test to ensure the absence of gluten. Advanced color-sorting removes undetected impurities."

You can also order them online at http://www.glutenfreeoats.com/ and amazon.com carries several brands. Check your local health food store, too.

IMPORTANT NOTE ON THE ABOVE: A small segment of celiacs react to even pure, GF-certified oats. See my comments in the comment section of this post for more on that.

Printable Recipe

BRYANNA'S SIMPLE UMAMI-LACED VEGAN BEAN BURGERS

Can be GF and/or Soy-Free

Yield:  8 Burgers

These are best made a day ahead of serving time, and can be frozen in a freezer container with pieces of cooking parchment between them.

Note: If you don’t have pinto beans, you can use Romano beans or small red beans (not kidney beans).

2 tsp dark sesame oil  

1 medium onion, minced       

4 oz mushrooms (cremini or button), chopped fine (1 cup chopped)

2 cups cooked or canned pinto beans, rinsed, drained and coarsely mashed
1 1/4 cup uncooked rolled oats (old-fashioned oatmeal) (can be GF, see note above)     

8 oz grated raw potato, liquid squeezed out and discarded  

3 tablespoons dry red wine (can be non-alcoholic)    

3 tablespoons soy sauce OR Soy-Free Sauce (See recipe below)

(Note: DON’T use Bragg’s, please! It’s just as high in sodium as plain old soy sauce, but is not fermented, so it doesn't have the same umami qualities—read this article)    

3 tablespoons ketchup (organic is available)

3 tablespoons nutritional yeast flakes

1 tablespoon dark miso (can be chickpea [here or here] or azuki bean miso)     

1 tsp smoked paprika 

3/8 tsp fine sea salt      

1/2 tsp garlic granules

1/2 tsp EACH dried basil, oregano, thyme, sage, and ground cumin           

            freshly ground black pepper to taste  

             

In a medium non-stick skillet (or cast iron or hard anodized) heat the sesame oil.  Add the onions and mushrooms and sauté over medium heat until the onions have softened.  Remove from heat. (Alternative: You can cook the mushrooms and onions in the sesame oil in a covered microwave-proof casserole for 4 minutes instead.)

Mix the softened onions and mushrooms in a large bowl with the mashed beans, oats, and squeezed grated potatoes. 

In a small bowl, whisk together the wine, soy sauce, ketchup, nutritional yeast, miso, paprika, salt, garlic granules, herbs and spices, and pepper.  Add to the mixture in the large bowl and stir together thoroughly.

Preheat oven to 350ºF.

Divide the “batter” into 8 approximately 1/2-cup portions on 2 small parchment-lined baking sheets and pat down to patty shapes, not touching.  

Cover loosely with foil, not touching the tops of the patties, but sealed around the edges of the pans.  Bake for 20 minutes.  Cool thoroughly, then refrigerate until cold all the way through and firm.

Before serving, brown in a non-stick skillet (or cast iron or hard anodized), lightly oiled (dark sesame oil is good).  Cover and cook over medium-high heat for a few minutes, until the bottom is browned, flip over and brown the other side.  Serve as is with ketchup, gravy or other sauces, or on a bun with all the trimmings.

 Nutrition Facts

Nutrition (per burger):

175.3 calories; 12% calories from fat; 2.6g total fat; 0.0mg cholesterol; 461.7mg sodium; 516.5mg potassium; 29.8g carbohydrates; 7.1g fiber; 3.1g sugar; 22.6g net carbs; 9.1g protein; 2.9 points.

BRYANNA’S SOY-FREE SAUCE (GF, SF ALTERNATIVE TO SOY SAUCE OR TAMARI)

Makes 1 3/4 cups

IMPORTANT: To replace some of the complex qualities that a good fermented soy sauce or tamari supplies, try adding wine, broth, and/or mushroom broth or concentrate to yourdish, in addition to using the soy sauce substitute that follows.

1 cup water, vegetarian broth, or mushroom soaking water

2 tablespoons Marmite or other yeast extract

2 tablespoons salt

1/2 cup hot water, vegetarian broth, or mushroom soaking liquid

2 tablespoons soy-free gravy browner(such as Kitchen Bouquet)

Dissolve the Marmite and salt in the first 1 cup of hot liquid. Mix in the remaining ingredients and store the mixture in a covered jar in the refrigerator. It will keep for several weeks.

 

Enjoy!