Low Sodium Delicious Veg Burger
Treat yourself to a wholesome and flavorful bite with our Low Sodium Delicious Veg Burger recipe, perfect for those seeking a heart-healthy meal without sacrificing taste. Packed with nutrient-rich cooked quinoa, protein-packed black beans, and vibrant veggies like grated carrot, zucchini, and red onion, these homemade patties are seasoned with smoky paprika, earthy cumin, and a dash of fresh cilantro for an irresistible burst of flavor. Toasted whole-wheat burger buns serve as the perfect canvas, topped with creamy avocado slices, juicy tomato, crisp lettuce, and a tangy layer of low sodium mustard. Ready in just 30 minutes, this recipe is ideal for busy days and guarantees a guilt-free indulgence that satisfies. Whether for weeknight dinners or casual gatherings, these veggie burgers are the ultimate healthy comfort food.
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Recipe Information
Ingredients
- 1.5 cups cooked quinoa
- 1 cup canned black beans, rinsed and drained
- 1 large carrot, grated
- 1 small zucchini, grated
- 1 small red onion, finely chopped
- 2 fresh garlic cloves, minced
- 0.5 cup rolled oats
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 0.5 tsp black pepper
- 0.25 cup fresh cilantro, chopped
- 1 egg
- 2 tbsp olive oil
- 4 whole-wheat burger buns
- 1 sliced tomato
- 4 lettuce leaves
- 1 avocado, sliced
- 0.25 cup low sodium mustard
Instructions
In a large bowl, mash the black beans with a fork or potato masher, leaving some small chunks for texture.
Add the cooked quinoa, grated carrot, grated zucchini, chopped onion, minced garlic, and rolled oats to the mashed beans.
Stir in the ground cumin, smoked paprika, black pepper, and chopped cilantro until well combined.
Add the egg and mix thoroughly to bind the ingredients together.
Form the mixture into four equal patties.
Heat the olive oil in a non-stick skillet over medium heat.
Cook the patties for about 4-5 minutes on each side, until they are golden brown and firm.
While the patties cook, lightly toast the whole-wheat burger buns in a separate pan or toaster.
Assemble the burgers by spreading low sodium mustard on the bottom half of each bun.
Place a cooked patty on top, then layer with sliced tomato, a lettuce leaf, and avocado slices.
Top with the other half of the bun, serve immediately and enjoy!
Nutrition Facts
Calories |
1461 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.5 g | 89% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 759 mg | 33% | |
| Total Carbohydrate | 169.3 g | 62% | |
| Dietary Fiber | 47.1 g | 168% | |
| Total Sugars | 15.4 g | ||
| Protein | 51.5 g | 103% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 362 mg | 28% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 3090 mg | 66% | |
*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.
