A rich, filling vegetarian burger with black beans, gluten-free oats and carrot - crisp outside and soft inside Gluten-free version: Gluten-free bread and Gluten-free oats.
Mix the beans with the carrot, onion, garlic, parsley, egg, gluten-free oats, cumin, paprika, turmeric, salt and black pepper until evenly combined.
3
Chill the mixture 20 minutes.
Refrigerator
4
Divide the mixture into 4 flat round patties.
To assemble
5
Heat the pan over medium heat and drizzle the olive oil over it.
⚙ Pan-fryingStoveFrying pan
💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
6
Fry the meatballs 4–5 minutes per side, until they are dark and crisp.
Stove
💡Don't press the patties with a spatula or flip them more than once: the juices run out and the patty dries out or falls apart. It releases from the pan once the underside is browned.
7
Halve the gluten-free bread and toast them on the pan.
Knife
8
Spread the mayonnaise on the gluten-free bread.
9
Arrange the lettuce and tomatoes in each gluten-free bread, and top with a hot patty.
578calories
16 gprotein
68 gcarbs
24 gfat
● protein 12%● carbs 50%● fat 39%
Per serving (291 g), of 4 servings
For the Meatball mix · To assemble ·
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Canola oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Canola oil →
Rolls: measured in pieces: one ≈ 70 g · 307 kcal per 100 g · More about Rolls →
Mayonnaise: measured in tbsp in this recipe: 1 tbsp = 14 g · 680 kcal per 100 g · More about Mayonnaise →
Lettuce: measured in pieces: one ≈ 400 g · 13 kcal per 100 g · More about Lettuce →
Tomatoes: measured in pieces: one ≈ 150 g · 18 kcal per 100 g · More about Tomatoes →
🔧 Tools needed (5) · 🍳 One cooking vessel
Refrigerator· Also works: Freezer (Chills faster; don't let it freeze) · Ice bath (Ice bath)
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
Knife· Also works: Food processor (Fast, less control over size) · Kitchen shears (For herbs/dough)
Bowl· Also works: Pot (None)
By the steps, as the recipe is built now: another version or addition can change the list.
