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.
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)
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.
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.
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.
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).
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.
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.
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.