Bean Burger Bowls
Summer is the time for cookouts and barbecues! Instead of opting for your typical burgers, give these healthy vegan bean burger bowls a try.
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!
Notes
1. I prefer to leave the skin on the potatoes when I make fries, but you’re welcome to peel them if you prefer it without skin.
2. Instead of buying gluten free breadcrumbs, you can buy gluten free crackers and grind them in a blender or food processor along with some spices (italian seasoning, garlic powder, nutritional yeast) to make your own.
3. You are welcome to pan fry the burgers with olive oil instead of baking them.