These kidney bean burgers are vegetarian-friendly and taste absolutely delicious, accompanied with fresh vegetables. The burgers are spicy, flavorful, and filling! This dish is high in protein, gluten-free, and vegetarian.
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More and more of us are adding more vegetarian meals to our diets. And for a good reason - eating less meat is better for our health and the health of the environment as well.
Having meatless Mondays is a great way to add more vegetarian meals to your diet. That’s because it encourages small changes to your routine.
And small changes to our routines are easier to implement and sustain than drastic changes. So, if you’re looking for a vegetarian meal to have on meatless Monday, these are a great option.
These burgers are satisfying and packed with flavors. You definitely won’t miss the meat.
The cumin and chili powder add some warmth. So they’re spicy, but not too spicy.
They’re also perfect for the kiddos as well. If you like the heat, just add a bit of hot sauce to your patties.
The salad is a nice accompaniment to the burgers. They add lightness and freshness and are a healthier option than burger buns.
Red Kidney Bean Burger Bowls
Besides being delicious, these burger bowls are pretty nutritious.
They’re quite high in protein. In fact, one serving provides a whopping 28 grams of protein.
Protein is not only great for building muscle, but for losing weight as well. That’s because of all the macronutrients (fat, protein, carbs), protein fills you up the most.
These burger bowls are also packed with fiber. One serving provides 136% of your daily fiber needs. Now, that’s a whole lotta fiber!
They’re also rich in vitamins A and C. So, they help boost your immunity.
They’re also excellent sources of calcium and iron. So, they help build up your bones and keep your energy levels up.
How to Make Red Kidney Bean Burger
Making these veggie burgers is easier than you may think. Here’s what you need to do:
Start by draining your red kidney beans, rinsing them, and drying them as much as you can.
You want them to be as dry as possible so that your burgers don’t fall apart.
After drying your beans, mash them in a bowl until you get a consistent paste. To mash them, you can just use a fork or a potato masher.
Next, place your bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chili powder in a food processor and pulse. This food processor should do the trick.
Then, add your oats and one egg and pulse. After this, add your mashed red kidney bean and pulse until smooth.
Using your mixture form 4 patties. If you find your patties too moist, add a bit more oats.
Place your patties on a parchment paper-lined tray, and place in the freezer for 2 hours.
Once your patties have set, heat up a non-stick skillet, adding a bit of oil.
Once hot, add your patties and cook for 7 minutes on each side.
Want to make these burgers on the grill instead? Not a problem.
Simply preheat your grill over medium heat. Then place your burgers on a lightly oiled aluminum foil sheet.
Grill for 7 minutes on each side. Enjoy!
Vegetables to Serve with Bean Burgers
You’ll be serving these bean burgers with a tasty salad containing a medley of veggies- 8 to be exact.
So, what are these veggies, and what nutrients are they rich in? Here they are:
- Carrots: Carrots are rich in vitamin A which is important for good vision as well as your immune system.
- Beets: Beets are rich in folate and nitrates, which may help improve your athletic performance.
- Radishes: Radishes are a good source of vitamin C. Vitamin C not only boosts your immune system, it’s also helpful for collagen production, which you need for healthy skin.
- Avocadoes: Okay, you got me there… Avocadoes are not technically a veggie; they’re actually a fruit. Avocadoes are rich in vitamin K.
- Arugula: Arugula also happens to be rich in vitamin K.
- Cherry tomatoes: Cherry tomatoes are rich in vitamins A and C. These boost your immune system.
- English cucumbers: Cucumbers are rich in vitamin K.
- Green peas: Green peas are excellent sources of Vitamins A and K.
How to Freeze Bean Burgers
These bean burgers are much easier to handle and cook if you freeze them first.
So, it’s a good idea to make them ahead of time and have them already frozen… After all, you never know when you’ll have the urge to eat a veggie burger, right?
To freeze them, place them on some wax paper until they set. Once they’ve set, place them in freezer-safe food storage containers to prevent freezer burn.
I like these freezer-safe food storage containers here because they’re made out of glass.
Other Recipes You Might Like
- Healthy Egg Salad Bowls
- Mexican Red Bean Quinoa Casserole
- Chickpea Salad with Cucumbers and Tomatoes
- 20 Vegan Meal Prep Ideas
- 25 High Protein Lunch Ideas
- 21 High Protein Meal Prep Meals
Red Kidney Beans Burgers
- 16 oz can red kidney beans (rinsed and drained)
- 1/2 red bell pepper
- 1/2 cup scallions (chopped)
- ½ cup parsley
- 4 cloves garlic, peeled
- 1 large egg
- 1 tbsp cumin
- 1/2 tsp salt
- 1/2 tsp chilli powder
- 1/2 cup quick oats
- 1 large carrot (or 2 small carrots)
- 1 red onion
- 4 beets
- 2 cups radishes
- 2 avocados
- 4 cups arugula
- 2 cups cherry tomatoes
- ½ English cucumber
- 2 cups green peas (drained)
- 4 tbsp Caesar dressing
- Drain red kidney beans, wash them and dry them as well as you can. You don‘t want them to be moist. Otherwise, the burgers will fall apart.
- Mash the beans in a bowl until it forms a consistent paste.
- Get a food processor and add bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chilli powder to it. Pulse it. Then, add oats and an egg. Pulse it again.
- Afterward, add in mashed red kidney beans and give it a pulse until one smooth texture.
- Divide the mixture into 4 patties. If the patties are too wet, add more oats. Keep them on a flat surface with parchment paper on it. Then, freeze for 2 hours.
- Heat up a skillet, lightly oil it, and cook these burgers patties for 7 minutes on each side.
- Grate carrots and beets. Slice red onion, avocados, cucumber, and cherry tomatoes. Cut radishes in halves. Drain your green peas.
- Divide vegetables equally into food containers. Top each bowl with black bean burger we‘ve just made and cover in Caesar dressing.
Nutrition Information:Yield: 4 Serving Size: 1 meal prep container
Amount Per Serving: Calories: 646Total Fat: 25gSaturated Fat: 3.9gTrans Fat: 0gUnsaturated Fat: 18.7gCholesterol: 51mgSodium: 611mgCarbohydrates: 86gNet Carbohydrates: 52gFiber: 34gSugar: 20gProtein: 28g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.