White Bean Steaks (Vegan & Gluten-Free)

These white bean steaks are firm yet tender, chewy, protein-packed, loaded with smoky, savory flavor, vegan, gluten-free, and made without vital wheat gluten!

While I’ve previously used beans to make bean burgers and vegan sloppy joes, this vegan steak recipe combines cooked white beans and psyllium husk into surprisingly firm, chewy bean steaks. They’re hearty and satisfying, packed with protein, fiber, and nutrients, full of deep, smoky, savory umami flavor, and naturally gluten-free with no vital wheat gluten.

Made mostly with affordable pantry staples like oats, soy sauce, tomato paste, smoked paprika, garlic, and onion for the steaks and marinade, they’re full of flavor inside and out. Steam them, then pan-fry until lightly crisp outside with a tender, slightly firm, chewy middle. Better yet, they’re customizable, meal-prep and freezer-friendly, and a versatile main for your dinner table.

You might also like my roasted cauliflower steaks or Portobello mushroom steaks.

The Ingredients

• White beans: Use regular or reduced-sodium canned white beans (cannellini, butter beans, navy beans, or Great Northern beans). These are the main base, providing bulk, moisture, fiber, protein, and a mild base for seasonings.
• Oats: Use gluten-free certified oats if necessary. Buckwheat flakes also work.
• Aromatics: Yellow/white onion and garlic add sweet-savory depth. Onion powder and garlic powder work in a pinch.
• Flavor boosters: Soy sauce (tamari/coconut aminos if gluten-free), tomato paste, and liquid smoke add savory, salty, smoky depth and reddish-brown color.
• Seasonings: Smoked paprika, ground coriander, salt, and black pepper add savory, smoky taste.
• Psyllium husks: Use finely ground psyllium husk powder, not whole psyllium husks (or blend 8 tsp whole psyllium husks). This binds the mix, making it firmer and chewier for the best vegan steaks without vital wheat gluten/seitan.
• The steak marinade: I made a simple, flavor-packed marinade with soy sauce (use tamari/coconut aminos if gluten-free), tomato paste, liquid smoke (to help recreate grilled/char flavor), and water. Add maple syrup for some sweetness, if preferred.
• Oil: Use a neutral, high-heat cooking oil for the skillet, e.g., avocado or vegetable oil.
• Rosemary: Just 1-2 sprigs to infuse the oil. Thyme or sage also pair well.

You may also need a small amount of water or vegetable broth if the mixture is too dry.

Recipe Variations

• Flavor boosters: Add nutritional yeast, white miso paste, mushroom powder, yeast extract (Marmite), vegan Worcestershire sauce, Dijon mustard, etc.
• Seasonings: Add chipotle powder for smokiness, chipotle/chili powder/cayenne for spice, earthy cumin, oregano, and herbs like thyme, rosemary, sage, parsley, chives.
• Other marinades: e.g., BBQ sauce marinade, garlic butter baste, etc.
• Other sauces: e.g., vegan garlic butter, mushroom gravy, creamy peppercorn sauce.

Easily adjust the seasonings and marinade to suit any meal (Mexican, Mediterranean, Steakhouse-style, etc.).

For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.

How to Make Vegan Steaks with White Beans

• Heat 1-2 teaspoons of oil in a skillet over medium heat. Meanwhile, finely dice the onion and chop the garlic. Sauté the onion for 8-10 minutes until golden and lightly caramelized, then add the garlic for 30-60 seconds.
• Stir in the tomato paste, cooking for 30 seconds.

• Meanwhile, process the oats/buckwheat flakes into flour.

• Add the drained beans, cooked onion-garlic mixture, soy sauce, smoked paprika, ground coriander, black pepper, liquid smoke, psyllium husk powder, and salt, and process until almost smooth and shapeable. Pause to scrape down the sides as needed.

Only if the mixture appears too dry to blend/shape, add water/vegetable broth, one teaspoon at a time. This is usually unnecessary, though.

• Rest the mixture for 10 minutes for the psyllium and oats to absorb moisture. If still soft, freeze it for 10 minutes.
• Divide the mixture into four equal pieces and shape firmly into medium-sized steaks.

• Steam them in a steamer basket over gently simmering water for 10-12 minutes, ensuring they aren’t touching the water.

• Remove from the steamer and cool for 10-15 minutes. For the firmest texture, chill for 30-60 minutes.
• Whisk the marinade ingredients until smooth, then brush the marinade over the cooled vegan steaks.

For the best ‘crust’, sear the bean steaks first, then add marinade in the last 2-3 minutes.

• Heat the remaining oil in a large skillet over medium to medium-high heat. Fry the steaks for 2-3 minutes per side until golden.
• Add the rosemary in the final 1-2 minutes, tilting the pan and spooning the rosemary-infused oil over the steaks.
• If desired, brush the steaks with any remaining marinade before serving. Enjoy!

Storage Information

Fridge: Store leftover white bean steaks in an airtight container, separated with parchment paper, for 3-4 days.

Freeze: Flash freeze, then transfer to an airtight container separated with parchment between layers for 2-3 months. Thaw overnight in the fridge before reheating.

Reheat: Pan-fry, air fry, or bake with a little oil until heated through. Optionally add more marinade to serve.

Serving Suggestions

• Potatoes: Like creamy mashed potatoes, roasted potatoes, smashed potatoes, fries, potato wedges, vegan scalloped potatoes, or a baked potato.
• Vegetables: i.e., steamed or roasted broccoli, green beans, asparagus, carrots, etc. Creamed spinach, sautéed mushrooms, or a simple side salad.
• Grains: Like rice, quinoa, pasta, barley, etc.

You can also enjoy them in wraps, vegan steak sandwiches, tacos, salads, or grain bowls.

FAQs

Can I make the vegan steaks ahead?

Yes. Shape and refrigerate in a parchment-lined container for 1–2 days, or freeze for up to 3 months. Thaw overnight in the fridge before cooking.

Do I need to use a food processor?

You could mash the mixture with a potato masher or fork, though the texture will be chunkier. Very finely dice the onion and garlic first.

Do I have to pan-fry the bean steaks?

After steaming and chilling the vegan steaks, you could likely bake or air fry at 375°F/190°C, though I haven’t tested either method. The crust won’t be quite as good. For grilling, use an oiled grill mat or aluminum foil.

Do I have to steam the steaks first?

I don’t recommend skipping it. Steaming creates a noticeably firmer, meatier texture than pan-frying alone for the best vegan steak.

Top Recipe Tips

• Drain the beans thoroughly: Moisture varies between brands and directly affects the mixture consistency.
• Let the mixture rest: This gives the psyllium and oats time to absorb moisture before making any adjustments.
• If the mixture is too dry: Add water/vegetable broth one TEASPOON at a time. Avoid adding too much, or it’ll become too soft.
• If too wet/soft: Rest it fully, then freeze for 10 minutes if needed. If needed, add more oat flour, one teaspoon at a time.
• Leave to cool: The longer the bean steaks cool after steaming, the firmer and more stable they become. Chilling for 30-60 minutes produces the best frying texture.
• Use a pre-heated skillet: For the best browned crust.

You Might Also Like

• Vegan bologna from red lentils
• BBQ pulled mushroom sandwiches
• The best vegan gyros
• Vegan sausages
• Vegan liverwurst
• Black bean vegan meatballs
• Vegan meatloaf with gravy

If you try this white bean steak recipe, I’d appreciate a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.

Vegan White Bean Steaks

Author: Michaela Vais

These white bean steaks are firm yet tender, chewy, protein-packed, loaded with smoky, savory flavor, vegan, gluten-free, and made without vital wheat gluten!

5 from 9 votes

Servings 4

Prep 20 minutes mins

Cook 30 minutes mins

Total 50 minutes mins

Rate recipe Print recipe Pin recipe

Video

Ingredients

 

1x2x3x

White bean steaks

• ▢ 2 cans (3 cups) (480 g) white beans rinsed and thoroughly drained
• ▢ 1 cup (90 g) oats buckwheat flakes
• ▢ 1 medium (110 g) onion diced
• ▢ 2 cloves of garlic finely chopped
• ▢ 2 Tbsp soy sauce or tamari or coconut aminos
• ▢ 2 Tbsp tomato paste
• ▢ 2 tsp smoked paprika
• ▢ ½ tsp ground coriander
• ▢ ½ tsp salt (more to taste)
• ▢ 1 tsp ground black pepper
• ▢ ¼ tsp liquid smoke
• ▢ 4 tsp psyllium husk powder or 8 tsp whole psyllium husk
• ▢ 1-2 Tbsp water or vegetable broth (only if the mixture is too dry)

Steak marinade

• ▢ 2 Tbsp soy sauce tamari, or coconut aminos
• ▢ 1 Tbsp tomato paste
• ▢ ¼ tsp liquid smoke
• ▢ 2-3 Tbsp water

For the skillet

• ▢ 2 Tbsp oil divided
• ▢ 1-2 sprigs of fresh rosemary

Instructions

 

• You can watch the video for visual instructions.

  Heat about 1-2 teaspoons oil in a skillet over medium heat. Add the diced onion and sauté for 8–10 minutes, until golden and lightly caramelized.
• Add the chopped garlic and sauté for another 30–60 seconds. Stir in the 2 tablespoons of tomato paste and cook for another 30 seconds.
• Meanwhile, add the oats or buckwheat flakes to a food processor and process until they form a fine flour.
• Add the drained white beans, oat flour, cooked onion and garlic mixture, soy sauce, smoked paprika, ground coriander, black pepper, liquid smoke, psyllium husk powder, and salt to the food processor.
• Process until the mixture is almost smooth and can be shaped. Stop to scrape down the sides of the food processor when necessary.
• Only if the mixture appears too dry, add water or vegetable broth, one spoon at a time. This is usually unnecessary because canned beans already contain plenty of moisture.
• Allow the mixture to rest for 10 minutes so the psyllium husk powder can absorb moisture. If the mixture is still very soft, place the container in the freezer for 10 minutes.
• Divide the mixture into 4 equal portions and shape them into medium-sized steaks.
• Place the steaks in a steamer basket over gently simmering water. Cover and steam for 10–12 minutes. Make sure the steaks do not touch the water—they should be cooked by the steam only.
• Remove the steaks from the steamer and allow them to cool for at least 10–15 minutes. For the firmest texture, refrigerate them for 30–60 minutes or longer.
• To prepare the marinade, whisk the soy sauce, tomato paste, liquid smoke, and water together until smooth.
• Brush the cooled steaks generously with the marinade.
• Heat the remaining oil in a skillet over medium to medium-high heat. Add the steaks and fry for approximately 2–3 minutes per side, until golden brown.
• Add the rosemary sprigs during the final 1–2 minutes. Tilt the skillet slightly and repeatedly spoon the rosemary-infused oil over the steaks.
• If desired, brush the steaks with a little more marinade immediately before serving. Serve hot and enjoy.

Notes

• White beans: Rinse and drain the beans very thoroughly. The amount of moisture varies between brands and directly affects the consistency of the mixture.
• Oats: Oats or buckwheat/quinoa flakes can be used. Use certified gluten-free oats and gluten-free soy sauce or tamari if necessary.
• Psyllium husk: Use finely ground psyllium husk powder, not whole psyllium husks. It binds the mixture and helps the steaks become firm.
• Additional liquid: Only add water or vegetable broth if the mixture is genuinely too dry to process or shape. Adding unnecessary liquid can make the steaks too soft.
• Steaming: Do not skip this step. Steaming creates a noticeably firmer and meatier texture than pan-frying the uncooked mixture alone.
• Cooling: The longer the steaks can cool after steaming, the firmer and more stable they become. Chilling them for 30–60 minutes produces the best frying texture.
• Soft mixture: If the steaks are still difficult to shape, allow the mixture to rest longer or chill it in the freezer for 10 minutes.
• Soy sauce: Coconut aminos or reduced-sodium soy sauce can be used. The final sodium content will vary considerably depending on the product.
• The recipe makes 4 medium-sized white bean steaks.

Nutrition Facts

Vegan White Bean Steaks

Serving Size

 

1 steak

Amount per Serving

Calories

328

% Daily Value*

Fat

 

9

g

14

%

Saturated Fat

 

1.4

g

7

%

Sodium

 

900

mg

38

%

Potassium

 

919

mg

26

%

Carbohydrates

 

41

g

14

%

Fiber

 

12.3

g

49

%

Sugar

 

3.4

g

4

%

Protein

 

15

g

30

%

Vitamin A

 

768

IU

15

%

Vitamin C

 

6

mg

7

%

Calcium

 

127

mg

13

%

Iron

 

6

mg

33

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is an estimate and has been calculated automatically

„Simple and Delicious Vegan“ Cookbook by ElaVeganCLICK HERE to order!

If you are using Pinterest, feel free to pin the following photo: