Low Sodium Black Bean Burger

Savor every bite of this hearty and healthy Low Sodium Black Bean Burger, a plant-based delight perfect for anyone seeking flavor without excess salt. This recipe combines protein-packed black beans with fresh veggies like red onion and bell pepper, seasoned with aromatic spices like cumin and smoked paprika for a smoky, satisfying flavor profile. Rolled oats and a beaten egg bind the mixture into perfectly textured patties, which are pan-seared to golden perfection and finished in the oven for a crispy exterior and tender interior. Served on whole wheat buns and topped with creamy avocado, fresh lettuce, and juicy tomato slices, these burgers are as nutritious as they are delicious. Ready in just 35 minutes, they’re an ideal option for a quick, wholesome weeknight meal. Perfect for vegetarians and those looking to lower sodium intake, this recipe is sure to become a household favorite!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 15 ounce canned black beans, rinsed and drained
• 0.5 cup red onion, finely chopped
• 0.5 cup red bell pepper, finely chopped
• 2 pieces garlic cloves, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.25 teaspoon ground black pepper
• 0.75 cup rolled oats
• 1 piece egg, beaten
• 2 tablespoons olive oil
• 4 pieces whole wheat burger buns
• 1 piece sliced avocado
• 4 pieces lettuce leaves
• 1 piece tomato, sliced

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large bowl, mash the black beans with a fork or potato masher until they're mostly smooth but still have some texture.

Step 3

Stir in the chopped red onion, red bell pepper, and minced garlic. Mix until well combined.

Step 4

Add the ground cumin, smoked paprika, and ground black pepper. Stir to incorporate the spices into the mixture.

Step 5

Add the rolled oats and beaten egg to the mixture and mix well until all ingredients are thoroughly combined and the mixture holds together.

Step 6

Form the bean mixture into four equal-sized patties.

Step 7

In a non-stick skillet, heat the olive oil over medium heat. Cook the patties for about 3-4 minutes on each side, or until they are lightly browned and crispy.

Step 8

Transfer the patties to a baking sheet and bake in the preheated oven for an additional 10 minutes to ensure they're heated through.

Step 9

Serve the black bean patties on whole wheat burger buns topped with slices of avocado, lettuce leaves, and tomatoes.

Step 10

Enjoy your delicious and nutritious low sodium black bean burger!

Nutrition Facts

Serving size	(1138.0g)

Amount per serving	% Daily Value*
Calories	1720.3

Total Fat 52.5g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 185mg	0%
Sodium 1874.8mg	0%
Total Carbohydrate 243.7g	0%
Dietary Fiber 54.2g	0%
Total Sugars 26.2g
Protein 73.8g	0%

Vitamin D 40IU	0%
Calcium 698.9mg	0%
Iron 22.2mg	0%
Potassium 2447.9mg	0%

*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.

Source of Calories

Fat: 27.1%

Protein: 16.9%

Carbs: 55.9%