Vegan Jackfruit Burgers (Gluten-Free)
Servings:8 burgers
These vegan gluten-free jackfruit burgers are full of texture, flavor, and protein thanks to black beans, TVP, and walnuts (or seeds). A touch of BBQ sauce gives the patties an irresistible sweet-and-smoky flavor that tastes great on a bun, on salads, or atop your favorite grains! Nut-free and oil-free options.
Ingredients
- 1 (20 oz) can young jackfruit in brine - or about 1 ⅓ cups
- 1 tablespoon oil, optional - omit for oil-free diets; use a small splash of water for the saute, if needed
- 1 small onion, chopped
- 1 small yellow bell pepper, chopped
- 5 cloves garlic, minced
- 1 ½ teaspoons dried thyme
- 1 ½ teaspoons smoked paprika
- scant 1 teaspoon fine sea salt or mineral salt
- ½ teaspoon freshly cracked black pepper
- ½ cup raw walnut halves
- 1 (15 oz) can cooked black beans, rinsed and drained well - or 1 ¾ cups cooked black beans
- ⅓ cup barbecue sauce
- 1 ¼ cups textured vegetable protein (TVP), dry
Instructions
- First, prepare the jackfruit by draining it and rinsing with water. Place on a lint-free towel. Gather up the ends of the towel, and squeeze it over the sink, removing as much brine as possible. Roughly break up any large pieces with your hands. Feel free to discard any hard bits or seeds. Set aside.
- Preheat the oven to 400 degrees F, and preheat a large saute pan over medium heat.
- Cook the onion and bell pepper in oil, if using, for 5 to 7 minutes. Add the garlic, thyme, and smoked paprika to the pan. Stir frequently and cook for 1 minute.
- Add the jackfruit to the pan, and season with salt and pepper. Stirring occasionally, work the seasonings into the jackfruit, and cook for about 5 minutes or until the mixture is dry and hot. Set aside for a few minutes to cool.
- Place walnuts in the bowl of a large food processor. Pulse just 3 or 4 times. Add the black beans, jackfruit mixture, and BBQ sauce. Pulse just until incorporated but still chunky, about 6 or 7 times. Transfer to a large mixing bowl, and use your hands to fold in the TVP.
- Pack the mixture into a ½ cup measuring cup. Dump into your hand, and use your palms to flatten into patties about 3 ½-inches in diameter. Place on a large, parchment-lined baking sheet. You should end up with 8 burgers.
- Bake for 30 to 32 minutes, flipping the patties after 17 minutes. They will be somewhat fragile when piping hot but will firm up as they cool. Serve on buns with your favorite toppings or atop salads or grains.
Notes
Substitutions
- black beans - try chickpeas, pintos, or kidney beans.
- jackfruit - if you don't have jackfruit, use canned hearts of palm or artichoke hearts. Just be sure to rinse them well and squeeze out the brine, as you would with jackfruit.
- TVP - I haven't tested this combo yet, but I think chopped soy curls and gluten-free panko breadcrumbs would make a great substitute for the TVP.
Nutrition
Serving: 1burger | Calories: 180kcal | Carbohydrates: 22g | Protein: 12g | Fat: 6g | Sodium: 490mg | Fiber: 8.5g
