Three Bean Burger Bake
Dive into the hearty, protein-packed delight of the Three Bean Burger Bake! This vegetarian casserole brings together black beans, kidney beans, and pinto beans for a satisfying base, combined with shredded cheddar cheese, breadcrumbs, and warm spices like smoked paprika and cumin for a boost of flavor. Grated carrot and sautéed onions add a touch of sweetness and texture, while a golden parmesan crust on top delivers the perfect crispy finish. Easy to make in just under an hour, this dish is ideal for busy weeknight dinners or meal-prepping. Serve it as a standalone meal or pair it with a crisp side salad for a wholesome, nutritious feast everyone will love.
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Recipe Information
Ingredients
- 1 can (15 oz) black beans
- 1 can (15 oz) kidney beans
- 1 can (15 oz) pinto beans
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 large, grated carrot
- 1 cup breadcrumbs
- 1 cup shredded cheddar cheese
- 1 large, beaten egg
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh parsley
- 1 teaspoon hot sauce (optional)
- 0.25 cup, grated parmesan cheese
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x9-inch baking dish with a small amount of olive oil or non-stick spray.
Drain and rinse the black beans, kidney beans, and pinto beans thoroughly, then mash them in a large mixing bowl. Leave some texture for a chunky consistency.
Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the diced onion, minced garlic, and grated carrot. Cook for 5 minutes, stirring occasionally, until the veggies are softened.
Transfer the cooked veggies to the bowl with the beans. Add the breadcrumbs, shredded cheddar cheese, beaten egg, chili powder, smoked paprika, ground cumin, salt, black pepper, fresh parsley, and optional hot sauce. Mix until well combined.
Transfer the mixture into the prepared baking dish, spreading it evenly.
Sprinkle the grated parmesan cheese evenly over the top for a crispy, cheesy crust.
Bake in the preheated oven for 30-35 minutes, or until the edges are golden brown and the center is set.
Remove the dish from the oven and let it cool for 5-10 minutes. Slice into squares and serve warm. Pair with a side salad or roasted vegetables for a complete meal.
Nutrition Facts
Calories |
2935 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 121.3 g | 156% | |
| Saturated Fat | 41.3 g | 206% | |
| Polyunsaturated Fat | 16.7 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 8764 mg | 381% | |
| Total Carbohydrate | 354.1 g | 129% | |
| Dietary Fiber | 89.9 g | 321% | |
| Total Sugars | 26.7 g | ||
| Protein | 140.4 g | 281% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 1854 mg | 143% | |
| Iron | 30.9 mg | 172% | |
| Potassium | 3755 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
