This is a new way to think about the traditional ‘burger’ meal with lots of colourful veggies, a spicy yogurt sauce and a whole grain option instead of the bun. Find prepared beef burgers in the meat department at your supermarket or butcher shop to make mealtime extra-easy.
Grilled Veggie and Ground Beef Burger Bowls
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: Serves 6
Ingredients
Grilled Vegetable Salad
½ cup (125 mL) vinaigrette salad dressing (see Note)
2 small zucchini, halved lengthwise
2 sweet orange or red peppers, halved and seeded
2 cups (500 mL) halved cherry tomatoes
1 cup (250 mL) frozen corn kernels, thawed
1 cup (250 mL) cooked or canned black beans, drained and rinsed
6 Lean Ground Beef Burgers, ¾ inch (2 cm) thick
To Serve
⅓ cup (75 mL) plain Greek yogurt
1 tsp (5 mL) minced chipotles in adobo sauce
3 cups (750 mL) cooked whole-grain rice or quinoa, warmed
¼ cup (60 mL) torn fresh cilantro leaves
3 tbsp (45 mL) toasted green pumpkin seeds (pepitas)
Instructions
- Grilled Vegetable Salad: Toss 3 tbsp (45 mL) of the vinaigrette with the zucchini and peppers in a large bowl. Grill vegetables (reserve the bowl) in a closed preheated barbecue over medium heat (350°F/180°C), turning occasionally, for 10 to 12 minutes or until tender and slightly charred. Transfer to cutting board; let cool.
- Chop zucchini into bite-sized pieces and slice peppers into thin strips; return to bowl. Add tomatoes, corn, beans and 3 tbsp (45 mL) of the remaining dressing, tossing to coat. Set aside.
- Make a thumbprint depression in centre of each burger (to prevent rounding while grilling). Grill burgers over medium-high heat (400°F/200°C) in a closed preheated barbecue for 10 to 14 minutes for ¾ inch (2 cm) thick burgers, turning twice or more, or until a digital instant-read thermometer inserted sideways into centre of each burger reads 160°F (71°C).
- To Serve: Stir remaining dressing with yogurt and chipotle until smooth and well combined. Divide warm rice, Grilled Vegetable Salad and burgers evenly among 6 shallow bowls. Top with yogurt sauce. Sprinkle with cilantro and pumpkin seeds.
Notes
Choose your favourite homemade or storebought vinaigrette for the salad — an orange or lemon flavour works particularly well with these flavours.
Make ahead: prepare the Grilled Vegetable Salad through step 2 and cook the grains and burgers up to 2 days ahead; cover and refrigerate separately, then reheat the burgers and grains in the microwave (or heat burgers in an air fryer) and assemble the bowls just before serving.
To cook indoors: Cook burgers in a cast-iron skillet or grill pan over medium heat. Cut zucchini into chunks and thinly slice peppers. Sauté vegetables in a large nonstick skillet over medium-high heat with 3 tbsp (45 mL) of the dressing mixture for 10 minutes or until tender.
Per 1 cooked portion: about 470 Calories, 28g Protein, 19g Fat, 48g Carbohydrate, 450mg Sodium
Excellent Source of: Potassium, Vitamin C, Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenate, Phosphorus, Magnesium, Zinc, Selenium, Copper
