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Vegan White Bean Steaks

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!
Course Dinner
Cuisine American
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4
Author Michaela Vais

Ingredients

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.