Vegan White Bean Steaks

Ingredients

• 3 cup white beans (Rinsed and thoroughly drained; 3 cups is the stated volume equivalent for 2 cans.)
• 1 cup oats (Buckwheat flakes may be used instead.)
• 1 onion (Medium, diced.)
• 2 cloves garlic (Finely chopped.)
• 2 tbsp soy sauce (For the bean mixture; tamari or coconut aminos may be substituted.)
• 2 tbsp tomato paste (For the bean mixture.)
• 2 tsp smoked paprika
• 0.5 tsp ground coriander
• 0.5 tsp salt (More to taste, if desired.)
• 1 tsp ground black pepper
• 0.25 tsp liquid smoke (For the bean mixture.)
• 4 tsp psyllium husk powder (Alternatively, use 8 tsp whole psyllium husk.)
• 1 tbsp water or vegetable broth (Use only if the mixture is too dry; add gradually. Vegetable broth's ingredients are unspecified.)
• 2 tbsp soy sauce (For the marinade; tamari or coconut aminos may be substituted.)
• 1 tbsp tomato paste (For the marinade.)
• 0.25 tsp liquid smoke (For the marinade.)
• 2 tbsp water (For the marinade.)
• 2 tbsp oil (Divided: heat 1–2 tsp to sauté the onion, then use the remainder to fry the steaks.)
• 1 sprig fresh rosemary (Add during the final 1–2 minutes of frying.)

Steps

1. 1

   Heat 1–2 teaspoons of the oil in a skillet over medium heat.

2. 2

   Add the diced onion and sauté for 8–10 minutes, until golden and lightly caramelized.

3. 3

   Add the chopped garlic and sauté for 30–60 seconds.

4. 4

   Stir in 2 tablespoons of tomato paste and cook for 30 seconds.

5. 5

   Meanwhile, process the oats or buckwheat flakes in a food processor until they form a fine flour.

6. 6

   Add the drained white beans, oat flour, cooked onion and garlic mixture, 2 tablespoons soy sauce, smoked paprika, ground coriander, black pepper, liquid smoke, psyllium husk powder, and salt to the food processor.

7. 7

   Process until almost smooth and shapeable, stopping to scrape down the sides as needed.

8. 8

   Only if the mixture appears too dry, add water or vegetable broth a spoonful at a time. This is usually unnecessary because canned beans provide moisture.

9. 9

   Let the mixture rest for 10 minutes so the psyllium can absorb moisture. If it is still very soft, place the container in the freezer for 10 minutes.

10. 10

    Divide the mixture into 4 equal portions and shape each into a medium-sized steak.

11. 11

    Set the steaks in a steamer basket over gently simmering water, making sure they do not touch the water. Cover and steam for 10–12 minutes.

12. 12

    Remove the steaks from the steamer and let them cool for at least 10–15 minutes. For the firmest texture, refrigerate for 30–60 minutes or longer.

13. 13

    Whisk the remaining 2 tablespoons soy sauce, 1 tablespoon tomato paste, ¼ teaspoon liquid smoke, and 2–3 tablespoons water together until smooth to make the marinade.

14. 14

    Brush the cooled steaks generously with the marinade.

15. 15

    Heat the remaining oil in a skillet over medium to medium-high heat.

16. 16

    Add the steaks and fry for about 2–3 minutes per side, until golden brown.

17. 17

    Add the rosemary sprigs during the final 1–2 minutes. Tilt the skillet slightly and repeatedly spoon the rosemary-infused oil over the steaks.

18. 18

    If desired, brush the steaks with a little more marinade immediately before serving. Serve hot.

Notes

The source notes that the steaks are meal-prep and freezer-friendly. It also suggests that a potato masher or fork can replace the food processor, though the texture will be chunkier. The recipe card lists 20 minutes prep and 30 minutes cook time; its method includes optional chilling that may extend the total time.

Nutrition per serving

• main
• vegan
• gluten-free
• high-protein
• steamed
• pan-fried
• meal-prep-friendly
• freezer-friendly