Black Bean Burger with Sweet Potato Fries Bowl Recipe

I’m all about meals in bowls, there is just something so simple about dumping everything you want in a bowl and going on with your day.  Its the best walk around the house while eating food, because you know BOWL and you get to really cram it full with a lot of healthy ingredients.

Since Carl and I have decided to go on a complete health kick and get really into exercising and finally building some muscle ( I want my Michelle Obama arms already!), I’ve decided to put more of an effort into our meals, especially because Carl decided he wanted to go on a high protein vegetarian diet, now Carl has always been a meat eater, but after reading a lot of meal plans he asked me if he can try a high protein vegetarian diet, being the eager home cook that’s always up for a challenge I jumped on the opportunity.  So far we’ve both been seeing results, I’ve been noticing a lot more definition and I’m finally getting a butt!  The biggest results are definitely with Carl, this guy is getting toned and gaining muscle fast! without bulking up and looking more on the fat side, he is aiming for a leaner look, so this is working perfectly for him so far.  It’s been fun coming up with recipes and meal plans for the month and this recipe was one of my favorites so far.

Who doesn’t crave a burger and fries? I mean if you don’t who are you even? not the healthiest meals, but definitely one of the most delicious, when we were living in Dublin we were basically living of burgers, it was a fast thing to get at any restaurant that was quick and filled us up for a day of 5 hours of walking, with little to no breaks.  Thinking back, we should probably have eaten better, but you know what? it was worth it.

Now, when I crave burgers and fries I try to make it healthier and what’s healthier than your burger nestled on top of some leafy greens?  It all gets tied together with an amazing fry sauce drizzle for your bowl, just to make you believe you’re eating something you shouldn’t be.  So get making!

BLACK BEAN BURGER WITH SWEET POTATO FRIES BOWLserves 4

Ingredients

  • 1 can black beans, drained and rinsed
  • 1/4 cup grated onion
  • 2 cloves garlic minced
  • 1/2 tsp coriander
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1//2 tsp chilli powder ( omit if you don’t like it spicy)
  • 1 flax egg or normal egg
  • 3/4 cup old fashioned oats – or rolled oats roughly blended
  • 1/2 – 1 tsp salt to taste
  • couple of grinds of black pepper
  • 1 large sweet potato, peeled and cut into cubes
  • half an onion chopped into strips
  • 1 small yellow pepper, chopped into strips
  • 1 small red pepper chopped into strips
  • 4 cups romaine lettuce chopped
  • slices of cucumber
  • slices of tomato
  • 1 – 2 pickles sliced
  • sesame seeds for garnish
  • 4 tbsp healthier mayonnaise
  • 1/2 tbsp tomato paste
  • 2-3 tbsp liquid sweetener
  • 1/2 tsp garlic powder
  • 1 tbsp vinegar for tang
  • salt and pepper to taste

Directions

Preheat oven to 180 degrees C /  356 degrees F

On one side add the sweet potatoes and lightly toss with oil on the other side add the onions and peppers , toss with oil.  Bake until the sweet potatoes are tender and the onions and pepper looks browned about 20 minutes.  Remove half way to flip everything.

When I’m in a rush I just crank it high or on broil and keep a watchful eye on it while tossing the whole time.  This can take 5 – 10 minutes.

In a bowl mash the black beans until mushy but still chunky.  Add the oats, garlic, onion, coriander, cumin, oregano, chilli powder, egg, salt and pepper.  Mix until combined.  If the mixture is a little bit too wet add more oats.  Let sit in the fridge for 10 minutes to firm up a bit.

While you wait for the black bean mixture start assembling your bowls.  Add the lettuce, tomatoes, cucumbers and pickles to 4 bowls.  Set aside

In a small bowl mix together the mayonnaise, paste, vinegar, garlic powder salt and pepper.  Set aside.

Remove the burger mixture from the oven.  Form into patties.  In a large pan heat 1 tbsp of oil over medium high heat.  Add the patties.  Cook until golden brown on both sides.

Add the burger to the top of the salad, add the sweet potato and roasted red peppers and onions.

Drizzle with sauce and sprinkle with sesame seeds.  Serve immediately.

 

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