Low Sodium Vegan Hamburger

Satisfy your burger cravings guilt-free with this wholesome Low Sodium Vegan Hamburger recipe! Perfectly crafted for those looking to reduce their salt intake without sacrificing flavor, these plant-based patties combine hearty black beans, nutty brown rice, and nutrient-rich rolled oats for a satisfying bite. Flavored with a smoky blend of paprika, cumin, and nutritional yeast, these burgers are packed with umami goodness while staying low in sodium. The recipe is quick and easy, requiring just 20 minutes of prep and 10 minutes of cooking to deliver four delicious servings. Whether pan-fried with a touch of olive oil or kept oil-free for an even healthier option, these burgers are ideal for any diet. Serve them on whole-grain buns with your favorite low-sodium vegan toppings like crunchy lettuce, juicy tomatoes, and creamy avocado for a nutritious and flavorful meal that’s sure to impress. A must-try for vegan food lovers and health-conscious eaters alike!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1.5 cups Cooked black beans (drained and rinsed, no salt added)
• 1 cup Cooked brown rice
• 0.5 cup Rolled oats
• 1 tablespoon Ground flaxseed
• 1.5 tablespoons Nutritional yeast
• 2 tablespoons Low sodium tomato paste
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Onion powder
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Cumin
• 0.25 teaspoon Black pepper
• 1 tablespoon Olive oil (optional, for cooking)

Directions

Step 1

In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth with a few chunks left for texture.

Step 2

Add the cooked brown rice, rolled oats, and ground flaxseed to the black beans and mix well to combine.

Step 3

In a small bowl, stir together the nutritional yeast, low sodium tomato paste, garlic powder, onion powder, smoked paprika, cumin, and black pepper to make a paste.

Step 4

Add the spice paste to the black bean mixture and mix thoroughly to ensure even seasoning.

Step 5

Let the mixture sit for 5–10 minutes to allow the oats and flaxseed to absorb moisture and help bind the mixture together.

Step 6

Divide the mixture into 4 equal portions and shape each into a patty about 1/2-inch thick.

Step 7

Heat a non-stick skillet or cast-iron pan over medium heat. Add the optional olive oil for cooking or cook the patties without oil to keep them fully oil-free.

Step 8

Place the patties in the skillet and cook for 4–5 minutes on each side, or until they are browned and firm.

Step 9

Serve the patties on whole-grain or gluten-free burger buns with your favorite low-sodium, vegan toppings such as lettuce, tomato, avocado, or homemade hummus.

Nutrition Facts

Serving size	(660.4g)

Amount per serving	% Daily Value*
Calories	945.5

Total Fat 23.2g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 0.7g
Cholesterol 0mg	0%
Sodium 421.4mg	0%
Total Carbohydrate 148.4g	0%
Dietary Fiber 34.3g	0%
Total Sugars 6.0g
Protein 41.3g	0%

Vitamin D 0IU	0%
Calcium 206.9mg	0%
Iron 11.7mg	0%
Potassium 1758.4mg	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: 21.6%

Protein: 17.1%

Carbs: 61.3%