Low Sodium Ultimate Bean Burger

Satisfy your burger cravings with this flavorful and heart-healthy *Low Sodium Ultimate Bean Burger*! Packed with protein-rich low-sodium black beans, hearty rolled oats, and a medley of aromatic spices like cumin, smoked paprika, and mild chili powder, this vegetarian burger is a delicious alternative to traditional patties. Fresh cilantro and a splash of zesty lemon juice add a vibrant touch, while whole wheat breadcrumbs give it the perfect texture. These patties are seared to golden perfection and served on toasted whole wheat buns, with optional toppings like creamy avocado, crisp lettuce, and juicy tomato for an extra burst of freshness. Quick to prepare in just 25 minutes and made with wholesome ingredients, this recipe is ideal for those seeking a low-sodium, plant-based option that doesn’t compromise on taste. Perfect for weeknight dinners or casual gatherings, these burgers are proof that healthy eating can be incredibly satisfying!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 425 grams canned low-sodium black beans (rinsed and drained)
• 60 grams rolled oats
• 2 cloves minced garlic
• 0.5 cup chopped red onion
• 1 teaspoon mild chili powder
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.25 teaspoon ground black pepper
• 2 tablespoons fresh cilantro (chopped)
• 1 tablespoon lemon juice
• 1 tablespoon unsalted tomato paste
• 60 grams whole wheat breadcrumbs
• 1 tablespoon olive oil
• 4 pieces whole wheat burger buns
• 1 piece sliced avocado (optional)
• 4 pieces lettuce leaves (optional)
• 1 piece sliced tomato (optional)

Directions

Step 1

In a large mixing bowl, mash the rinsed and drained low-sodium black beans using a fork or potato masher until mostly smooth (a few chunks are fine for texture).

Step 2

Add the rolled oats, minced garlic, chopped red onion, chili powder, cumin, smoked paprika, ground black pepper, chopped cilantro, lemon juice, and unsalted tomato paste to the mashed beans. Mix until well combined.

Step 3

Fold in the whole wheat breadcrumbs and mix thoroughly until the mixture holds together when pressed. If the mixture feels too wet, add a small amount of additional breadcrumbs.

Step 4

Divide the mixture into 4 equal portions and shape them into 4 burger patties.

Step 5

Heat a large skillet over medium heat and add the olive oil. Once the oil is hot, place the patties in the skillet.

Step 6

Cook the patties for 4-5 minutes on each side, or until they develop a golden-brown crust and are heated through.

Step 7

Toast the whole wheat burger buns lightly if desired.

Step 8

Assemble the burgers by placing each patty on a bun and topping with optional sliced avocado, lettuce leaves, and tomato slices.

Step 9

Serve immediately and enjoy your low sodium, flavorful bean burgers!

Nutrition Facts

Serving size	(1355.6g)

Amount per serving	% Daily Value*
Calories	1945.0

Total Fat 55.1g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2050.7mg	0%
Total Carbohydrate 294.2g	0%
Dietary Fiber 69.8g	0%
Total Sugars 29.9g
Protein 79.3g	0%

Vitamin D 0IU	0%
Calcium 793.1mg	0%
Iron 25.3mg	0%
Potassium 3498.4mg	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: 24.9%

Protein: 15.9%

Carbs: 59.1%