Low Sodium Black Bean Burger
Elevate your burger game with this Low Sodium Black Bean Burger—an easy, flavor-packed, and heart-healthy alternative to traditional beef patties. Perfect for those watching their sodium intake, these wholesome burgers combine mashed black beans with a vibrant mix of red onion, bell pepper, and garlic, enhanced by smoky paprika and earthy cumin. Rolled oats and a beaten egg bind the patties beautifully, while a quick sear and bake create a perfectly crispy exterior. Served on whole wheat buns and topped with creamy avocado, crisp lettuce, and juicy tomato slices, these plant-based burgers offer a nutrient-rich, guilt-free indulgence that's ready in just 35 minutes. Great for weeknight dinners or summer cookouts, this recipe delivers big flavor with minimal salt!
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C).
In a large bowl, mash the black beans with a fork or potato masher until they're mostly smooth but still have some texture.
Stir in the chopped red onion, red bell pepper, and minced garlic. Mix until well combined.
Add the ground cumin, smoked paprika, and ground black pepper. Stir to incorporate the spices into the mixture.
Add the rolled oats and beaten egg to the mixture and mix well until all ingredients are thoroughly combined and the mixture holds together.
Form the bean mixture into four equal-sized patties.
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.
Transfer the patties to a baking sheet and bake in the preheated oven for an additional 10 minutes to ensure they're heated through.
Serve the black bean patties on whole wheat burger buns topped with slices of avocado, lettuce leaves, and tomatoes.
Enjoy your delicious and nutritious low sodium black bean burger!
Nutrition Facts
Calories |
1720 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.5 g | 67% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 185 mg | 62% | |
| Sodium | 1875 mg | 82% | |
| Total Carbohydrate | 243.7 g | 89% | |
| Dietary Fiber | 54.2 g | 194% | |
| Total Sugars | 26.2 g | ||
| Protein | 73.8 g | 148% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 699 mg | 54% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 2448 mg | 52% | |
*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.
