Low Sodium Vegan Hamburger
Savor a guilt-free, flavorful bite with this Low Sodium Vegan Hamburger recipe, perfect for those seeking a heart-healthy and plant-based alternative to traditional burgers. Made with protein-packed black beans, hearty brown rice, and rolled oats, these patties are seasoned with a blend of nutritional yeast, smoked paprika, and garlic for a smoky, savory kick without the excess salt. Quick and easy to prepare, this recipe is designed to offer wholesome nourishment, with optional olive oil for a lighter cooking method. Serve these satisfying homemade patties on whole-grain or gluten-free buns with your favorite low-sodium vegan toppings like creamy avocado, crisp lettuce, or tangy tomato. Ready in just 30 minutes, this versatile dish is an ideal choice for weeknight dinners or plant-powered BBQs.
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Recipe Information
Ingredients
- 1.5 cups Cooked black beans (drained and rinsed, no salt added)
- 1 cup Cooked brown rice
- 0.5 cup Rolled oats
- 1 tablespoon Ground flaxseed
- 1.5 tablespoons Nutritional yeast
- 2 tablespoons Low sodium tomato paste
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Cumin
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil (optional, for cooking)
Instructions
In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth with a few chunks left for texture.
Add the cooked brown rice, rolled oats, and ground flaxseed to the black beans and mix well to combine.
In a small bowl, stir together the nutritional yeast, low sodium tomato paste, garlic powder, onion powder, smoked paprika, cumin, and black pepper to make a paste.
Add the spice paste to the black bean mixture and mix thoroughly to ensure even seasoning.
Let the mixture sit for 5–10 minutes to allow the oats and flaxseed to absorb moisture and help bind the mixture together.
Divide the mixture into 4 equal portions and shape each into a patty about 1/2-inch thick.
Heat a non-stick skillet or cast-iron pan over medium heat. Add the optional olive oil for cooking or cook the patties without oil to keep them fully oil-free.
Place the patties in the skillet and cook for 4–5 minutes on each side, or until they are browned and firm.
Serve the patties on whole-grain or gluten-free burger buns with your favorite low-sodium, vegan toppings such as lettuce, tomato, avocado, or homemade hummus.
Nutrition Facts
Calories |
946 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 421 mg | 18% | |
| Total Carbohydrate | 148.4 g | 54% | |
| Dietary Fiber | 34.3 g | 122% | |
| Total Sugars | 6.0 g | ||
| Protein | 41.3 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1758 mg | 37% | |
*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.
