Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

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.

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.



 

Enjoy!