Black Bean Burger Bowl Recipe

Download a print-friendly version of our black bean burger bowl recipe.

Serves 8

Sweet potato fries

• 2 medium sweet potatoes, cut into fry-shaped strips
• 2 teaspoons olive oil
• 1/4 teaspoon salt

Black bean burger patties

• 2 teaspoons olive oil, divided
• 3/4 cup diced onion
• 1/2 cup diced bell pepper
• 2 garlic cloves, minced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons chili powder
• 2 teaspoons cumin
• 1 cup cooked brown rice
• 1 15-ounce can black beans, drained, rinsed and mashed with a fork
• 1 cup plain or original breadcrumbs

Dressing

• 1/4 cup ketchup
• 1/4 cup Greek yogurt
• 2 teaspoons mustard

Bowl

• 8 cups chopped romaine lettuce
• 2 cups cherry tomatoes*, halved
• 1 cup shredded cheddar cheese
• Optional: sliced avocado, diced onions, pickles, shredded carrots

*Safety note: If you’re serving grape or cherry tomatoes to children younger than 4 years of age, cut them into quarters to reduce choking risk.

1. Prepare the sweet potato fries: Preheat oven to 425°F. In a medium bowl, toss the fry-shaped sweet potato strips with olive oil and salt. Spread them on a parchment-lined baking pan and roast for 20 to 25 minutes or until tender and slightly browned.
2. Prepare the black bean burger patties: Heat 1 teaspoon of olive oil in a large nonstick skillet over medium heat. Add onions and peppers and sauté for 3 to 4 minutes. Add garlic, salt, pepper, chili powder and cumin and sauté for an additional 1 to 2 minutes. Transfer sautéed veggies to a bowl and mix in cooked brown rice, mashed black beans and breadcrumbs. Form the mixture into 8 burger patties.
3. Cook the patties: Using the same skillet, heat the remaining 1 teaspoon of olive oil over medium heat. Cook the patties for 3 to 4 minutes on each side or until heated through. Set aside.
4. Make the dressing: In a small bowl, whisk together the ketchup, Greek yogurt and mustard.
5. Assemble the bowls: Divide the lettuce, cherry tomatoes, sweet potato fries and any optional toppings between 8 bowls.
6. Add the patties: Place a black bean burger patty on top of each bowl, then sprinkle shredded cheddar cheese and drizzle the dressing on top and serve.

1 black bean burger bowl serving (optional ingredients not included):

Calories: 360
Protein: 13 grams
Total carbohydrates: 60 grams
Dietary fiber: 10 grams
Total fat: 8 grams

Nutrition facts are an estimate and vary based on serving size.

Make the black bean burger patties ahead of time and freeze them for up to 6 months for an easy, healthy freezer meal packed with plant-based protein. Here’s how:

1. Double the black bean burger patty ingredients and make the patties according to the cooking directions above.
2. Once the patties are cool, individually wrap each one in plastic wrap.
3. Place all the individually wrapped patties in a freezer bag or container, labeled with the date.
4. When you’re ready to serve them, pull out the number of patties you need and reheat them in the oven, on the stovetop or in the air fryer.

Getting kids involved in meal prep is a great way to teach them real-life skills and build their confidence and independence. Based on your child’s age and skill level, here are some ways they can help prepare the black bean burger bowls:

• Dice the bell peppers. Younger kids can use a child-safe knife.
• Mash the black beans.
• Pour the cooked rice, breadcrumbs and mashed black beans into a bowl.
• Form the black bean burger patties.
• Whisk together the dressing.
• Build their own black bean burger bowl.
• Wrap the cooked patties in plastic wrap (if you’re making the patties as a freezer meal).

Many kids as young as 6 can help prepare meals, but there are other great ways to get kids involved in the kitchen:

• Ages 4 and 5: Help set and clear the table before and after meals.
• Ages 6 to 8:
  • Put away groceries.
  • Wipe the counters.
  • Sweep the floor.
  • Load the dishwasher.
• Ages 9 to 12:
  • Wash dishes and load the dishwasher.
  • Take out the trash.
• Ages 12 and older: Make a meal on their own.

You know your child best. Assign mealtime responsibilities based on their skills and abilities, as well as your comfort.

This recipe has been tested at the Children's Healthcare of Atlanta Kauffman Family Teaching Kitchen, located in the Center for Advanced Pediatrics. The Kauffman Family Teaching Kitchen offers interactive, hands-on cooking and nutrition classes for patients, their families and children in the community.

To learn more, email teachingkitchen@choa.org.