Red Kidney Bean Burger Bowls

These kidney bean burgers are a delicious, vegetarian-friendly option, perfect when paired with fresh vegetables.

They’re bursting with flavor, have a satisfying kick of spice, and are both filling and nutritious! Plus, they’re high in protein and gluten-free.

As more people embrace vegetarian meals, these burgers make an excellent choice for a high-protein lunch, especially on Meatless Mondays.

Packed with flavor and just the right amount of warmth from cumin and chili powder, these burgers are so satisfying you won’t even miss the meat.

Pair them with a fresh salad for a light, refreshing side that’s a healthier alternative to traditional burger buns.

Ingredients

How to Make Red Kidney Bean Burger

Step 1: Begin by mashing the kidney beans in a bowl until they form a consistent paste. Next, place your bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chili powder into a food processor and pulse until well combined.

Now, add the oats and one egg, and give it another pulse. Finally, incorporate the mashed kidney beans and blend until you achieve a smooth mixture.

Step 2: With your mixture ready, shape it into 4 patties. If the patties seem too wet, mix in a bit more oats. Arrange the patties on a tray lined with parchment paper and freeze for 2 hours.

Step 3: Once the patties are firm, heat a non-stick skillet with a little oil. When the skillet is hot, cook the patties for about 7 minutes on each side.

Step 4: While the patties cook, chop your vegetables and divide them into meal prep containers. Top each container with the black bean burger, and finish with a generous drizzle of Caesar dressing.

Veggies to Pair with Bean Burgers

When serving up these delicious bean burgers, why not complement them with a vibrant salad featuring a mix of eight nutritious veggies? Let’s dive into the star ingredients and the health benefits they bring:

• Carrots: Packed with vitamin A, carrots are essential for sharp vision and a strong immune system.
• Beets: Beets are loaded with folate and nitrates, which can give your athletic performance a boost.
• Radishes: A great source of vitamin C, radishes help fortify your immune system and support collagen production for glowing skin.
• Avocados: While technically a fruit, avocados earn their spot with their richness in vitamin K.
• Arugula: This leafy green is also a powerhouse of vitamin K, perfect for bone health.
• Cherry Tomatoes: Bursting with vitamins A and C, cherry tomatoes are great for keeping your immune system in top shape.
• English Cucumbers: These crunchy delights are another excellent source of vitamin K.
• Green Peas: Green peas round out the salad with their abundance of vitamins A and K.

Freezing Your Bean Burgers

To freeze, simply place the burgers on wax paper and let them set. Once firm, transfer them to freezer-safe containers to avoid freezer burn.

Personally, I recommend using these glass storage containers—they’re both practical and durable.

Red Kidney Bean Burger Bowls

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These vegetarian burger bowls are absolutely mouthwatering. The red kidney bean burgers are a breeze to prepare and bursting with flavor. Plus, the fresh veggies will keep you satisfied all day long!

• Total Time: 2 hours 34 mins
• Yield: 4 meal prep bowls 1x

Ingredients

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For Red Kidney Bean Burgers:

• 1 can (16 oz) red kidney beans, rinsed and drained
• 1/2 red bell pepper
• 1/2 cup chopped scallions
• 1/2 cup parsley
• 4 cloves garlic, peeled
• 1 large egg
• 1 tbsp cumin
• 1/2 tsp salt
• 1/2 tsp chili powder
• 1/2 cup quick oats

For Salad:

• 1 large carrot (or 2 small carrots)
• 1 red onion
• 4 beets
• 2 cups radishes
• 2 avocados
• 4 cups arugula
• 2 cups cherry tomatoes
• 1/2 English cucumber
• 2 cups drained green peas

For Dressing:

• 4 tbsp Caesar dressing

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Instructions

Burgers:

1. Drain and thoroughly dry the red kidney beans to avoid excess moisture, which could cause the burgers to fall apart.
2. Mash the beans in a bowl until they form a consistent paste.
3. In a food processor, combine the bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chili powder. Pulse the mixture until finely chopped.
4. Add the oats and egg to the processor and pulse again until mixed.
5. Stir in the mashed beans, pulsing until you achieve a smooth texture.
6. Shape the mixture into 4 patties. If the mixture is too wet, add more oats as needed. Place the patties on a flat surface lined with parchment paper and freeze for 2 hours.
7. Heat a skillet, lightly oil it, and cook the patties for about 7 minutes on each side until they are golden brown.

Salad:

1. Grate the carrots and beets. Slice the red onion, avocados, cucumber, and cherry tomatoes. Halve the radishes. Drain the green peas.
2. Divide the prepared vegetables equally into serving containers. Top each salad with a black bean burger and drizzle with Caesar dressing.

This twist on a classic veggie burger meal is packed with flavor and nutrition, perfect for a wholesome lunch or dinner!

• Prep Time: 20 mins
• hours: 2
• Cook Time: 14 mins
• Diet: Gluten Free

Nutrition

• Serving Size: 1 meal prep bowl
• Calories: 646kcal
• Sugar: 20g
• Sodium: 611mg
• Fat: 25g
• Saturated Fat: 3.9g
• Carbohydrates: 86g
• Fiber: 34g
• Protein: 28g
• Cholesterol: 51mg

Source: https://allnutritious.com/red-kidney-bean-burger-bowls/