Low Sodium Delicious Veg Burger

Savor the hearty goodness of this Low Sodium Delicious Veg Burger, a wholesome and flavorful twist on the classic veggie burger! Packed with plant-based nutrition, these patties combine protein-rich quinoa and black beans with fresh veggies like carrot, zucchini, and red onion for amazing texture and taste. Seasoned with smoky paprika, zesty cumin, and fresh cilantro, this burger is brimming with bold, natural flavors. Perfectly crisped in olive oil and served on toasted whole-wheat buns, each burger is topped with creamy avocado slices, juicy tomato, crisp lettuce, and a smear of low-sodium mustard for a heart-healthy finish. Quick and easy to prepare in just 30 minutes, these burgers are an ideal choice for a satisfying dinner. Whether you’re following a low-sodium diet or just looking for a delicious plant-based option, this recipe is sure to impress your taste buds and nourish your body.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1.5 cups cooked quinoa
• 1 cup canned black beans, rinsed and drained
• 1 large carrot, grated
• 1 small zucchini, grated
• 1 small red onion, finely chopped
• 2 fresh garlic cloves, minced
• 0.5 cup rolled oats
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 0.5 tsp black pepper
• 0.25 cup fresh cilantro, chopped
• 1 egg
• 2 tbsp olive oil
• 4 whole-wheat burger buns
• 1 sliced tomato
• 4 lettuce leaves
• 1 avocado, sliced
• 0.25 cup low sodium mustard

Directions

Step 1

In a large bowl, mash the black beans with a fork or potato masher, leaving some small chunks for texture.

Step 2

Add the cooked quinoa, grated carrot, grated zucchini, chopped onion, minced garlic, and rolled oats to the mashed beans.

Step 3

Stir in the ground cumin, smoked paprika, black pepper, and chopped cilantro until well combined.

Step 4

Add the egg and mix thoroughly to bind the ingredients together.

Step 5

Form the mixture into four equal patties.

Step 6

Heat the olive oil in a non-stick skillet over medium heat.

Step 7

Cook the patties for about 4-5 minutes on each side, until they are golden brown and firm.

Step 8

While the patties cook, lightly toast the whole-wheat burger buns in a separate pan or toaster.

Step 9

Assemble the burgers by spreading low sodium mustard on the bottom half of each bun.

Step 10

Place a cooked patty on top, then layer with sliced tomato, a lettuce leaf, and avocado slices.

Step 11

Top with the other half of the bun, serve immediately and enjoy!

Nutrition Facts

Serving size	(1239.5g)

Amount per serving	% Daily Value*
Calories	1461.1

Total Fat 69.5g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 4.4g
Cholesterol 196mg	0%
Sodium 758.6mg	0%
Total Carbohydrate 169.3g	0%
Dietary Fiber 47.1g	0%
Total Sugars 15.4g
Protein 51.5g	0%

Vitamin D 48IU	0%
Calcium 362.1mg	0%
Iron 18.2mg	0%
Potassium 3089.9mg	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: 41.5%

Protein: 13.7%

Carbs: 44.9%