Summer is the perfect time for burgers! Everyone wants to have a cookout or barbecue in the nicer weather. You have to check out this healthier alternative to regular burgers or even store bought veggie burgers. These burgers are made with a base of black beans and quinoa and served on a bed of mixed greens making them lighter, more nutritious, and more fibrous than the alternative. Plus, we love a sweet potato fry moment!
Meal Prep Friendly
You can definitely meal prep these bowls and have them for lunch throughout the week! I will say, this recipe takes longer than most of my other recipes due to all of the parts, but as long as you know you’re in for a bit longer of a meal prep, then you’ll be set to go. The time is worth it with these bowls as they are delicious yet healthy. This recipe makes 4 bowls, so you can reduce or add to the amounts as necessary depending on how many bowls you want.
Why are These Healthier than Your Average Burger?
Well to start, the unhealthy fat content is next to zero in these burgers as they are made from a base of beans and quinoa instead of beef. Additionally, they contain much more fiber than a regular burger as both beans and quinoa contain a great deal of fiber. These burgers also contain a healthy dose of protein coming in at around 10 grams per small patty – meaning if you have two of them on your bowl, that’s 20 grams right there! Protein content will vary slightly depending on the specific ingredients you use vs. what I did. Lastly, these are bowls! Meaning, no bun with overly processed white bread. Don’t get me wrong, I’m here for a bun when I want one, but why not go for a healthier alternative if you’re feeling it?
What Equipment Do I Need?
- Two Baking Sheets – One if you’re not baking the fries, two if you are.
- Air Fryer – If you plan to bake the fries, this isn’t needed.
- Cutting Board & Knife
- Small Pot
- Potato Masher or Fork
- Blender or Food Processor
- Medium Mixing Bowl
- Garlic Press – Optional if you’re using minced garlic or garlic powder instead.
- Measuring Cups & Spoons
Ingredients
Bean Burgers
- Quinoa
- Gluten & Dairy Free Breadcrumbs
- Chopped Walnuts
- Flax Seed Meal
- Water
- Black Beans
- Onion Powder
- Garlic Cloves
- Gluten Free Soy Sauce
Sweet Potato Fries
- Sweet Potatoes
- Extra Virgin Olive Oil
- Onion Powder
- Garlic Powder
- Paprika
Bowls
- Red Onion
- Avocado
- Mixed Greens
- Grape Tomatoes
Spicy Tahini Sauce
- Gluten Free Tahini
- Warm Water
- Sriracha
- Lime Juice
Substitutions
- Quinoa – Rice is also an option, although, it is lower in protein.
- Walnuts – You can also use cashews or sliced almonds.
- Spices – If you would like to swap out or add to any of the spices on the fries or in the burgers, you’re welcome to.
- Bowl Ingredients – You’re welcome to add to or swap out any of the bowl ingredients.
- Spicy Tahini Sauce – This bowl would also go well with a honey or maple mustard drizzle.
- Sweet Potato Fries – You can also make regular fries using russet potatoes.
Recipe
Bean Burger Bowls
Ingredients
Bean Burgers
- 1 cup dry quinoa
- 1 cup gluten & dairy free breadcrumbs
- 1 cup chopped walnuts
- 1/4 cup flax seed meal
- 1/2 cup water
- 1 can black beans
- 1 tsp onion powder
- 2 garlic cloves
- 3 tbsp gluten free soy sauce
Sweet Potato Fries
- 3 sweet potatoes
- 2 tbsp extra virgin olive oil
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
Bowls
- 1 red onion
- 2 avocados
- 5 oz mixed greens
- 1 pint grape tomatoes
Spicy Tahini Sauce
- 1/4 cup gluten free tahini
- 1/4 cup warm water
- 2 tbsp sriracha
- 1 tbsp lime juice
Instructions
- Cook the quinoa according to package directions.
- Combine the flax seed meal and water in a small bowl and set aside.
- Preheat the oven to 400℉ and line a baking sheet with parchment paper or a silicone baking mat.
- Grind the walnuts in a blender or food processor and set aside.
- Chop the sweet potatoes into fries, coat in olive oil and spices, and cook them in the air fryer on 390℉ for 25 minutes plus the required warm up time for your air fryer. Pause every five minutes to stir the fries. If you don’t have an air fryer you can bake the fries in the oven for 30 to 45 minutes at 400℉, flipping halfway through.
- While the fries are cooking, finish making the burgers. Drain and rinse the can of black beans and place them in a medium mixing bowl. Mash with a potato masher or fork.
- Add the breadcrumbs, cooked quinoa, ground walnuts, and flax seed mixture to the black beans. Use your hands to combine.
- Add the remaining burger ingredients – onion powder, chopped or pressed garlic cloves, and gluten free soy sauce. Mix with your hands.
- Form burger mixture into 8 patties and place them on the lined baking sheet. Bake in the oven for 20 minutes – flipping halfway through.
- Slice your onion and grape tomatoes.
- Make the spicy tahini sauce by combining all ingredients in a bowl and whisking together.
- Once everything is cooked, assemble your bowls – mixed greens, sweet potato fries, sliced onion and grape tomatoes, 1/2 sliced avocado, 2 bean burger patties, and a drizzle of spicy tahini sauce. Enjoy!
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