Red Kidney Bean Burger Bowls

These Red Kidney Bean Burger Bowls are a delightful vegetarian meal prep option, packed with protein and a medley of fresh, vibrant vegetables. The burgers are hearty and flavorful, while the salad provides a refreshing contrast, making it a well rounded and satisfying meal.

Ingredients

• Red kidney beans: The base of the burgers, providing protein and a hearty texture.
• Red bell pepper: Adds a sweet, crisp element and a dose of vitamins.
• Scallions: Provide a mild onion flavor and a touch of freshness.
• Parsley: Adds a fresh, herbaceous note.
• Garlic cloves: Provide a pungent, aromatic flavor.
• Egg: Acts as a binder for the burgers.
• Cumin and chili powder: A blend of spices that adds warmth and depth.
• Quick oats: Act as a binder and provide a source of fiber.
• Carrots and beets: Add sweetness and vibrant color.
• Red onion: Provides a sharp, pungent flavor.
• Radishes: Add a peppery crunch.
• Avocados: Provide creamy texture and healthy fats.
• Arugula: Adds a peppery, slightly bitter note.
• Cherry tomatoes: Add sweetness and juiciness.
• English cucumber: Provides a refreshing crunch.
• Green peas: Add sweetness and a source of fiber.
• Caesar dressing: Adds a creamy, savory element.

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Cooking Instructions

Preparing the Red Kidney Bean Burgers:

Drain, rinse, and thoroughly dry the canned red kidney beans. Mash the kidney beans in a bowl until you achieve a consistent paste. In a food processor, pulse the red bell pepper, scallions, parsley, garlic cloves, cumin, salt, and chili powder until finely chopped. Add the quick oats and egg to the food processor and pulse until combined. Add the mashed red kidney beans to the food processor and pulse until the mixture is smooth. Divide the mixture into 4 equal portions and form them into patties. If the patties are too moist, add more quick oats. Place the patties on a parchment paper lined tray and freeze for 2 hours to firm up. Heat a non stick skillet with a small amount of oil over medium heat. Once the skillet is hot, add the patties and cook for 7 minutes on each side, or until golden brown and cooked through.

Preparing the Salad:

Grate the carrots and beets. Slice the red onion, avocados, cucumber, and cherry tomatoes. Cut the radishes in halves. Drain the green peas.

Assembling the Meal Prep Bowls:

Divide the grated carrots, grated beets, sliced red onion, halved radishes, sliced avocados, arugula, cherry tomatoes, sliced cucumber, and drained green peas equally among 4 food containers. Top each salad bowl with a cooked red kidney bean burger. Drizzle with Caesar dressing.

Adding More Variety:

• Add roasted sweet potatoes or butternut squash for a touch of sweetness.
• Incorporate different types of greens, such as spinach or kale.
• Sprinkle toasted pumpkin seeds or sunflower seeds for added crunch.

Serving Suggestions

Enjoy these bowls as a satisfying and healthy lunch or dinner.

They're perfect for meal prepping and taking to work or school.

Serve them with a side of whole grain bread or pita bread.

Variations

• Substitute black beans or chickpeas for the red kidney beans.
• Use different spices, such as smoked paprika or chipotle powder.
• Add other vegetables, such as bell peppers or corn.
• Use a different dressing, such as vinaigrette or tahini dressing.

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Storage and Reheating

Store the meal prep bowls in airtight containers in the refrigerator for 3 to 4 days.

The burgers can be reheated in the microwave or oven, but the salad is best enjoyed cold.

These Red Kidney Bean Burger Bowls are a satisfying and nutritious option for a vegetarian meal. The combination of protein rich burgers and a variety of fresh vegetables makes for a well rounded and delicious meal.

Frequently Asked Questions

→ Can I skip the freezing step for the kidney bean burgers?

The freezing step is important for these Red Kidney Bean Burger Bowls as it helps the patties hold their shape during cooking. If you're short on time, you can reduce it to 30 minutes, but freezing helps prevent the burgers from falling apart in the pan.

→ How can I make these kidney bean burger bowls vegan?

To make these bowls vegan, replace the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 5 minutes) and use a vegan Caesar dressing alternative or simple oil and vinegar dressing.

→ How long do these meal prep bowls stay fresh in the refrigerator?

These Red Kidney Bean Burger Bowls will stay fresh in the refrigerator for 3-4 days. For best results, store the avocado and dressing separately and add them just before eating to prevent soggy vegetables.

→ Can I use canned beets instead of fresh ones?

Yes, you can use canned beets if fresh aren't available. Just drain them well and pat dry with paper towels before adding to your bowls. The flavor will be slightly different but still delicious in these kidney bean burger bowls.

→ What can I substitute for quick oats in the bean burgers?

If you don't have quick oats, you can substitute with breadcrumbs, crushed crackers, or cooked quinoa in the same amount. Each will give a slightly different texture to your kidney bean burgers but will still help bind the ingredients together.