Low Sodium Black Bean Patty
Savor the bold, hearty flavors of this Low Sodium Black Bean Patty, a nutritious vegetarian (and optionally vegan) recipe that's perfect for health-conscious eaters. Packed with protein-rich cooked black beans, vibrant red bell pepper, and red onion, these patties boast a medley of spices including smoked paprika, ground cumin, and coriander, delivering a smoky, aromatic bite in every mouthful. Whole wheat bread crumbs and a touch of fresh lime juice add wholesome texture and zesty brightness, while the option for a flax egg makes it entirely plant-based. Quick to prep and cook in just 25 minutes, these golden and crispy patties are ideal for a flavorful burger, lettuce wrap, or topping for a fresh salad. Healthy, customizable, and irresistibly satisfying, this low-sodium black bean patty is your go-to recipe for clean eating without sacrificing taste.
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Recipe Information
Ingredients
- 400 g black beans, cooked and drained
- 0.5 whole red bell pepper, finely chopped
- 0.5 whole red onion, finely chopped
- 2 cloves garlic, minced
- 15 g fresh cilantro, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp smoked paprika
- 60 g whole wheat bread crumbs
- 1 whole egg, beaten (or flax egg for vegan option)
- 2 tbsp olive oil
- 1 tbsp fresh lime juice
- 0.25 tsp black pepper
Instructions
In a medium-sized bowl, mash the cooked black beans with a fork until mostly smooth, leaving a few partially intact beans for texture.
Add the chopped red bell pepper, red onion, minced garlic, and chopped cilantro to the mashed beans and mix well.
Stir in the ground cumin, ground coriander, smoked paprika, and black pepper, ensuring the spices are evenly distributed.
Mix in the whole wheat bread crumbs and beaten egg (or flax egg for a vegan option) until the mixture holds together well. Adjust the quantity of bread crumbs if necessary for the desired consistency.
Add the fresh lime juice to the mixture and stir to combine.
Divide the mixture into 4 equal portions. Shape each portion into a compact patty about 1/2 inch thick.
Heat the olive oil in a large non-stick skillet over medium heat. Once the oil is shimmering, add the patties to the skillet.
Cook the patties for about 4-5 minutes on each side, or until they are golden brown and heated through.
Serve the patties immediately on a whole-grain bun, lettuce wrap, or over a salad for a delicious and healthy meal.
Nutrition Facts
Calories |
968 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 185 mg | 62% | |
| Sodium | 517 mg | 22% | |
| Total Carbohydrate | 123.6 g | 45% | |
| Dietary Fiber | 32.2 g | 115% | |
| Total Sugars | 11.6 g | ||
| Protein | 41.0 g | 82% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 288 mg | 22% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 1524 mg | 32% | |
*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.
