Description
Craving a nutritious meal? Try our Black Bean Burger Bowls, packed with wholesome ingredients and bursting with flavor in every bite! These bowls combine the savory goodness of black bean patties with a vibrant array of colorful toppings for a fulfilling dish that’s both delicious and nourishing.
Ingredients
Units
Scale
Black Bean Mixture
- 1 can black beans
- 1/2 cup oats
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp garlic powder
Fresh Vegetables
- Bell peppers (optional)
- Tomatoes (optional)
- Avocado (optional)
Base
- 1 cup cooked rice or quinoa
Greens
- 1 cup spinach, kale, or mixed greens
Dressing or Sauce
- Cilantro lime dressing or yogurt sauce
Instructions
- Prepare the Black Bean Mixture: Start by mashing the black beans in a large bowl. You want a mix of smooth and chunky textures to give the patties some bite. Stir in the oats, spices, and any finely chopped herbs or onions you’d like to include.
- Form the Patties: Once your mixture is combined, use your hands to shape it into patties. Aim for about six patties, evenly sized to ensure they cook uniformly during frying or baking.
- Cook the Patties: Heat a non-stick skillet with a tablespoon of oil over medium heat. Cook each patty for approximately 5 minutes on each side, or until they are golden brown and crispy.
- Assemble Your Bowls: Start with a base of rice or quinoa. Top each bowl with the cooked black bean patties, followed by your choice of fresh vegetables, greens, and a drizzle of dressing or sauce. Enjoy your creation!
Notes
- Chill the Mixture: Allow the black bean mixture to chill for 30 minutes before forming into patties to enhance the texture.
- Moisture Control: If the mixture feels too wet, add a few additional oats until you reach a good consistency.
- Non-Stick Cooking: Use a well-seasoned skillet or non-stick spray to prevent patties from sticking.
- Grill Option: For a smoky flavor, grill the patties instead of frying; just be mindful of the heat to avoid breaking them.
- Toppings: Experiment with different sauces and toppings to keep your bowls fresh and exciting!
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 2g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 15g
- Protein: 15g
- Cholesterol: 0mg