Low Sodium Ultimate Bean Burger
Elevate your burger night with the *Low Sodium Ultimate Bean Burger*, a delicious and heart-healthy alternative packed with bold flavors and wholesome ingredients. Featuring protein-rich low-sodium black beans, hearty rolled oats, and vibrant spices like smoked paprika and cumin, this recipe delivers a satisfying bite without compromising on nutrition. Fresh cilantro, red onion, and a splash of zesty lemon juice add freshness, while whole wheat breadcrumbs ensure the perfect texture. Quick to prepare, these bean patties cook up beautifully in a skillet, offering a golden-brown crust and tender interior. Serve on toasted whole wheat buns, and garnish with avocado, lettuce, and tomato for a customizable, nutrient-packed meal that’s as healthy as it is tasty. Perfect for vegetarians and anyone looking to reduce their sodium intake, this homemade bean burger proves that eating well can be utterly satisfying!
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Recipe Information
Ingredients
- 425 grams canned low-sodium black beans (rinsed and drained)
- 60 grams rolled oats
- 2 cloves minced garlic
- 0.5 cup chopped red onion
- 1 teaspoon mild chili powder
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 0.25 teaspoon ground black pepper
- 2 tablespoons fresh cilantro (chopped)
- 1 tablespoon lemon juice
- 1 tablespoon unsalted tomato paste
- 60 grams whole wheat breadcrumbs
- 1 tablespoon olive oil
- 4 pieces whole wheat burger buns
- 1 piece sliced avocado (optional)
- 4 pieces lettuce leaves (optional)
- 1 piece sliced tomato (optional)
Instructions
In a large mixing bowl, mash the rinsed and drained low-sodium black beans using a fork or potato masher until mostly smooth (a few chunks are fine for texture).
Add the rolled oats, minced garlic, chopped red onion, chili powder, cumin, smoked paprika, ground black pepper, chopped cilantro, lemon juice, and unsalted tomato paste to the mashed beans. Mix until well combined.
Fold in the whole wheat breadcrumbs and mix thoroughly until the mixture holds together when pressed. If the mixture feels too wet, add a small amount of additional breadcrumbs.
Divide the mixture into 4 equal portions and shape them into 4 burger patties.
Heat a large skillet over medium heat and add the olive oil. Once the oil is hot, place the patties in the skillet.
Cook the patties for 4-5 minutes on each side, or until they develop a golden-brown crust and are heated through.
Toast the whole wheat burger buns lightly if desired.
Assemble the burgers by placing each patty on a bun and topping with optional sliced avocado, lettuce leaves, and tomato slices.
Serve immediately and enjoy your low sodium, flavorful bean burgers!
Nutrition Facts
Calories |
1945 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.1 g | 71% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2051 mg | 89% | |
| Total Carbohydrate | 294.2 g | 107% | |
| Dietary Fiber | 69.8 g | 249% | |
| Total Sugars | 29.9 g | ||
| Protein | 79.3 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 793 mg | 61% | |
| Iron | 25.3 mg | 141% | |
| Potassium | 3498 mg | 74% | |
*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.
