Low Sodium Garden Ultimate Plant-Based Burger

Bite into the wholesome goodness of the Low Sodium Garden Ultimate Plant-Based Burger—a flavor-packed, heart-healthy twist on the classic veggie burger. This nutrient-rich recipe combines mashed low-sodium chickpeas with vibrant veggies like grated carrot, red bell pepper, and green onion, all bound together with a flax “egg” for a satisfying, plant-based patty. Infused with bold spices like smoked paprika and cumin, these burgers deliver a punch of smoky, aromatic flavor without relying on excess salt. Easy to make and ready in just 35 minutes, these burgers are served on whole wheat buns, stacked with fresh lettuce, juicy tomato, and creamy avocado, making them a perfect choice for a guilt-free indulgence. Ideal for vegans, vegetarians, or anyone seeking a delicious low-sodium meal, this recipe showcases garden-fresh ingredients and a simple preparation method that’s perfect for weeknight dinners or casual gatherings.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 15 oz canned chickpeas (low sodium)
• 1 cup rolled oats
• 1 medium carrot, grated
• 0.5 cup red bell pepper, finely diced
• 0.25 cup green onion, finely chopped
• 0.25 cup fresh parsley, chopped
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 0.5 teaspoon black pepper
• 2 tablespoons flaxseed meal
• 3 tablespoons water
• 2 tablespoons olive oil
• 4 whole wheat burger buns
• 4 lettuce leaves
• 1 large tomato, sliced
• 1 medium avocado, sliced

Directions

Step 1

Rinse and drain the canned chickpeas thoroughly to reduce sodium content, then add them to a large mixing bowl.

Step 2

Using a fork or potato masher, mash the chickpeas until mostly smooth. Some small pieces are okay for texture.

Step 3

Add rolled oats, grated carrot, diced red bell pepper, chopped green onion, and chopped fresh parsley to the bowl with the chickpeas.

Step 4

In a separate small bowl, combine the flaxseed meal with water, stirring to create a flax 'egg'. Let it sit for 5 minutes to thicken.

Step 5

Add the flax 'egg', garlic powder, smoked paprika, ground cumin, and black pepper to the chickpea mixture. Mix everything together until well combined.

Step 6

Divide the mixture into four equal portions and shape each into a burger patty.

Step 7

In a large skillet, heat olive oil over medium heat. Add the patties and cook for about 6-7 minutes on each side, or until golden brown and heated through.

Step 8

While the patties are cooking, prepare the burger buns by lightly toasting them in a toaster or on a hot skillet.

Step 9

Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by a cooked chickpea patty. Top with slices of tomato and avocado.

Step 10

Finish with the top bun and serve the burgers warm, paired with your favorite low-sodium side dish, like a mixed green salad.

Nutrition Facts

Serving size	(1489.9g)

Amount per serving	% Daily Value*
Calories	2067.8

Total Fat 78.3g	0%
Saturated Fat 12.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1594.1mg	0%
Total Carbohydrate 279.5g	0%
Dietary Fiber 65.7g	0%
Total Sugars 33.8g
Protein 74.3g	0%

Vitamin D 0IU	0%
Calcium 888.7mg	0%
Iron 28.9mg	0%
Potassium 3729.6mg	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: 33.2%

Protein: 14.0%

Carbs: 52.7%