Low Sodium Garden Ultimate Plant-Based Burger
Savor the deliciousness of a "Low Sodium Garden Ultimate Plant-Based Burger," a wholesome and heart-healthy twist on your favorite comfort food. Packed with protein-rich low-sodium chickpeas, nutrient-dense rolled oats, and a medley of fresh vegetables like grated carrot, red bell pepper, and green onion, this recipe is a celebration of vibrant garden flavors. Seasoned with aromatic spices like smoked paprika, garlic powder, and cumin, each plant-based patty offers a smoky, savory punch that's sure to satisfy. The flaxseed “egg” binds everything together beautifully, while olive oil adds the perfect golden crisp during cooking. Served on whole wheat buns with crisp lettuce, juicy tomato slices, and creamy avocado, these burgers are a delightful combination of texture and taste. Ideal for those seeking low-sodium, vegetarian, or vegan options, this quick and easy recipe is perfect for a nourishing weeknight dinner or a casual weekend treat.
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Recipe Information
Ingredients
- 15 oz canned chickpeas (low sodium)
- 1 cup rolled oats
- 1 medium carrot, grated
- 0.5 cup red bell pepper, finely diced
- 0.25 cup green onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 2 tablespoons flaxseed meal
- 3 tablespoons water
- 2 tablespoons olive oil
- 4 whole wheat burger buns
- 4 lettuce leaves
- 1 large tomato, sliced
- 1 medium avocado, sliced
Instructions
Rinse and drain the canned chickpeas thoroughly to reduce sodium content, then add them to a large mixing bowl.
Using a fork or potato masher, mash the chickpeas until mostly smooth. Some small pieces are okay for texture.
Add rolled oats, grated carrot, diced red bell pepper, chopped green onion, and chopped fresh parsley to the bowl with the chickpeas.
In a separate small bowl, combine the flaxseed meal with water, stirring to create a flax 'egg'. Let it sit for 5 minutes to thicken.
Add the flax 'egg', garlic powder, smoked paprika, ground cumin, and black pepper to the chickpea mixture. Mix everything together until well combined.
Divide the mixture into four equal portions and shape each into a burger patty.
In a large skillet, heat olive oil over medium heat. Add the patties and cook for about 6-7 minutes on each side, or until golden brown and heated through.
While the patties are cooking, prepare the burger buns by lightly toasting them in a toaster or on a hot skillet.
Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by a cooked chickpea patty. Top with slices of tomato and avocado.
Finish with the top bun and serve the burgers warm, paired with your favorite low-sodium side dish, like a mixed green salad.
Nutrition Facts
Calories |
2068 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.3 g | 100% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1594 mg | 69% | |
| Total Carbohydrate | 279.5 g | 102% | |
| Dietary Fiber | 65.7 g | 235% | |
| Total Sugars | 33.8 g | ||
| Protein | 74.3 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 889 mg | 68% | |
| Iron | 28.9 mg | 161% | |
| Potassium | 3730 mg | 79% | |
*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.
