are black bean burgers gluten free

Are Black Bean Burgers Gluten Free? A Guide to Enjoying These Plant-Based Patties

Black bean burgers have become a staple for many following plant-based diets Their texture and flavor make them a satisfying meatless alternative But an important question for those avoiding gluten is – are black bean burgers gluten free?

The answer is yes, black bean burgers are naturally gluten-free! Being made from beans they don’t inherently contain gluten. However added ingredients may introduce gluten, so checking labels is still key.

Below is a complete guide to safely enjoying black bean burgers on a gluten-free diet.

Why Are Beans Naturally Gluten Free?

Gluten is a protein found in wheat, barley, and rye. It’s what gives bread and other baked goods their chewy texture.

Beans and lentils belong to the legume family. Legumes are plants that grow in pods and include varieties like black beans, chickpeas, lentils, peas, and peanuts.

Unlike grains, legumes don’t naturally contain gluten. This makes most bean-based products, including black bean burgers, safe gluten-free options.

Of course, other ingredients added to prepared black bean burgers may contain gluten. But bean patties made purely from cooked beans are inherently gluten-free.

What to Look for When Buying Prepared Bean Burgers

When purchasing pre-made black bean veggie burgers, check the ingredients list for potential sources of gluten.

Some common additions to watch out for include:

• Wheat or whole grain flour – Used as a binder, adds gluten
• Breadcrumbs – Often made from wheat bread, contains gluten
• Soy sauce or tamari – May be made with wheat, check if gluten-free
• Malt or malt vinegar – Derived from barley, contains gluten
• Thickeners (xanthan gum, etc) – Can be made from wheat, verify if gluten-free

Also look at the labels for certification by organizations like GFCO, which test products to under 20ppm of gluten. This level is generally considered safe for most gluten intolerances.

Many brands now offer gluten-free black bean burger options. But when in doubt, look for products made with just simple, whole ingredients like beans, spices, and veggies.

How to Make Your Own Gluten Free Black Bean Burgers

Making black bean burgers at home lets you control all the ingredients. You can customize them to suit your dietary needs.

Start with 2 cans (drained and rinsed) of cooked black beans. Mash them up into a paste-like consistency.

For a binder, use 2 eggs or a vegan substitute like flax eggs. Gluten-free breadcrumbs or oats also help hold the patties together.

Incorporate diced onions, garlic, peppers or other favorite veggies. Chili powder, cumin, oregano and other spices add great flavor.

Fresh herbs like cilantro or parsley brighten up the burgers. Chopped nuts add crunch and healthy fats.

Form the mixture into patties and cook in a skillet until warmed through and nicely browned. Add them to buns, over salads or enjoy on their own.

Here is an easy gluten-free black bean burger recipe to try:

Gluten-Free Black Bean Burgers
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Servings: 4-6 patties

Ingredients:

• 1 tbsp olive oil
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 (15 oz) can black beans, drained and rinsed
• 1 egg
• 1/4 cup gluten-free oats
• 2 tbsp chopped cilantro
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp oregano
• Salt and pepper to taste

Instructions:

1. In a skillet, sauté onion and garlic in olive oil until soft, 5 minutes.
2. In a bowl, mash black beans with a fork until a paste forms.
3. Add egg, oats, cilantro and spices. Mix well.
4. Form bean mixture into patties and add to the skillet.
5. Cook patties 5-6 minutes per side until heated through and browned.
6. Serve black bean burgers on buns, over salad or enjoy plain.

What Are the Benefits of Black Bean Burgers?

Black bean burgers make a healthy plant-based protein source. They offer several nutritional benefits:

• Fiber – Keeps you full and aids digestion.
• Folate – Important for metabolism and development.
• Iron – Helps prevent anemia which is common in celiacs.
• Magnesium – Eases muscle cramps and PMS symptoms.
• Potassium – May help lower blood pressure.
• Protein – Provides essential amino acids for growth and repair.
• Zinc – Supports immune function and wound healing.

Including more plant-based proteins like beans also has been linked to:

• Lower cholesterol
• Reduced risk of heart disease
• Stable blood sugar levels
• Healthy gut bacteria

Black bean burgers are very low in saturated fat and contain no cholesterol when made without added oils. They have a comparable amount of protein to a beef burger, 8-10 grams per serving.

Going meatless just 1-2 days a week provides environmental and health benefits. Subbing veggie bean burgers is an easy, tasty way to work more plants into your diet.

Serving Gluten-Free Black Bean Burgers

Think beyond just buns when serving up homemade or store-bought bean burgers. They pair well with various gluten-free sides and toppings.

Try serving black bean patties:

• Between lettuce leaves or in gluten-free wraps for low-carb options.
• On top of salad greens for an easy protein-packed meal.
• With roasted potato or sweet potato fries for a satisfying combo.
• Topped with salsa, guacamole, pickled veggies or shredded cheese for extra flavor.
• Alongside roasted vegetables like cauliflower, broccoli, carrots or Brussels sprouts.
• Over a blend of gluten-free grains like rice, quinoa or buckwheat for a bowl meal.

Slice larger burger patties in half and enjoy as an appetizer or slider. Or chop up leftovers to add to tacos, nachos, flatbreads, or wrap fillings.

Black Bean Burgers vs. Other Meat Alternatives

Black bean burgers have some advantages over other popular plant-based meat alternatives:

• Higher in fiber than soy-based veggie crumbles and burgers.
• Less processed than meat substitutes made from pea protein isolates.
• Free of common allergens like soy, corn and nuts.
• Lower in sodium than many faux-meats which can be high in salt.
• Contain more nutrients and antioxidants than products made from isolates.
• Less expensive than other commercial meat analogs.
• Easily made at home in just 30 minutes with pantry ingredients.

Of course, enjoyment is subjective. Those avoiding soy or nuts may prefer black bean patties. Vegans need to take care to buy bean burgers made without egg binders.

Some find the texture and satiating qualities of bean burgers more satisfying. While less “meat-like” than commercial meat substitutes, their flavor is still hearty and delicious.

Are Black Bean Burgers Healthy? Potential Downsides

Despite their nutrient content, a few things to keep in mind:

• Salt content can vary widely between products and brands. Comparenutrition labels and opt for lower sodium optionswhen possible.

• Prepared veggie burgers often contain added oils. Make your own to control the amount of fat and calories.

• Beans provide carbohydrates, so bean burgers have a higher glycemic load than meat patties. Pair with veggies to help slow digestion.

• Some people experience increased gas and bloating when ramping up bean intake. Gradually increase over time to allow your body to adjust.

• Look for BPA-free cans or cook dried beans from scratch to minimize exposure to can linings.

Overall, homemade or simple prepared bean burgers made from whole foods are a much healthier choice than a traditional beef burger. They make a gluten-free, plant-forward meal or snack.

Are You Ready to Try Black Bean Burgers?

Black bean burgers are naturally gluten-free, satisfying, and versatile. Check labels or whip up a batch at home to control all ingredients.

Serve atop salads, enjoy between lettuce wraps, or pair with roasted veggie sides. Top them with savory fixings like guacamole or salsa.

Substituting bean burgers for meat one or two days a week provides nutritional and environmental upsides. Their great taste and texture make plant-based eating enjoyable.

Now that you know the scoop on these gluten-free patties, it’s time to give black bean burgers a try!