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Food

Mexican Black Bean Burger Bowl—With a Kick

Serves 4

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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 rinsed
  • 1 small sweet potato, peeled and diced into 1 inch (2.5 cm) pieces
  • 4 oz (120 mL) can green chilies, drained, or 1 fresh jalapeno, finely diced
  • 1/4 cup (60 mL) finely chopped red bell pepper
  • 1/2 cup (125 mL) chopped cilantro
  • 1 1/2 tsp (7 mL) ground cumin
  • 1/2 tsp (2 mL) smoked paprika
  • 2 garlic cloves, peeled and grated or minced
  • 2 Tbsp (30 mL) whole wheat flour (or flour of choice)
  • 3 green onions, whites and greens, finely chopped
  • Zest of 1/2 lime
  • 1/4 tsp (1 mL) salt (optional)
  • Head of iceberg lettuce, shredded
  • 1 large tomato, diced
  • 1 avocado, diced
  • 1/2 small red onion, thinly sliced
  • Jalapeno pepper, chopped (optional)
  • Hot sauce (optional)
  • Tortilla chips, crumbled (optional)

Nutrition

Per serving:

  • calories 608
  • protein 31 g
  • total fat 12 g
    • sat. fat 3 g
  • total carbohydrates 99 g
    • sugars 8 g
    • fibre 25 g
  • sodium 83 mg

Directions

01
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.
02
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.
03
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.
04
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).
05
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.
06
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.

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