Mexican Black Bean Burger Bowl—With a Kick

This versatile vegan option tastes so good, it might just become Dad’s new favourite. By roasting black beans in advance, your burgers will be infused with a ton of extra flavour and a firmness that plant-based burgers often lack. High in fibre and protein, this burger packs a nutrient-dense punch without compromising on flavour.

Ingredients

19 oz (540 mL) can black beans, drained and rinsed1 small sweet potato, peeled and diced into 1 in (2.5 cm) pieces4 oz (120 mL) can green chilies, drained, or 1 fresh jalapeno, finely diced1/4 cup (60 mL) finely chopped red bell pepper1/2 cup (125 mL) chopped cilantro1 1/2 tsp (7 mL) ground cumin1/2 tsp (2 mL) smoked paprika2 garlic cloves, peeled and grated or minced2 Tbsp (30 mL) whole wheat flour (or flour of choice)3 green onions, whites and greens, finely choppedZest of 1/2 lime1/4 tsp (1 mL) salt (optional)Head of iceberg lettuce, shredded1 large tomato, diced 1 avocado, diced1/2 small red onion, thinly slicedJalapeno pepper, chopped (optional)Hot sauce (optional)Tortilla chips, crumbled (optional)

Directions

1

Celebrate & Feel Great!

Preheat oven to 350 F (180 C). On baking sheet, spread black beans and bake for 15 minutes. Mash beans while on baking sheet with the back of a fork.

2

While beans are baking, boil sweet potato until soft and fork tender. Drain and mash. Set aside 1/3 cup (80 mL) and let cool.

3

Into bowl with sweet potato mash, add baked beans, chilies, red bell pepper, cilantro, spices, garlic, flour, green onions, lime zest, and salt (if using). Mix to combine.

4

Divide mixture into 4 portions and, with your hands, form 4 patties approximately 3/4 in (2 cm) thick. Place in fridge or freezer for approximately 15 to 30 minutes (optional).

5

In nonstick or lightly oiled pan or barbecue plate, on medium-high heat, cook on each side for 3 or 4 minutes. The burgers should be warmed through and form a nice crust along the outside.

6

Divide shredded lettuce, tomato, avocado, and red onion into 4 bowls. Place a burger on top of each. For additional heat, add chopped jalapenos or your favourite hot sauce and crumble tortilla chips (store-bought or homemade) overtop for a touch of crunch. Finish with a squeeze of lime.

Per serving:

calories608 protein31 g total fat 12 g sat. fat3 g total carbohydrates 99 gsugars8 g fibre25 g sodium83 mg

Switch it up

Use this black bean patty to make a traditional-style burger, or break it up and use it as a topping for tasty nachos. You can also serve it with a soft poached egg nestled on top for a delicious (non-vegan) savoury breakfast with a kick.

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