Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Dinners > Legume-Based Main Dishes

Low-Sodium Black Bean Burgers

Delicious and healthy black bean burgers, seasoned with flavorful spices and herbs without added salt. Perfect for a satisfying low-sodium meal.

Prep Time
20 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 2 cans (15 ounces each), rinsed and drained Black Beans
  • 1/2 medium, chopped Onion
  • 1/2 medium, chopped Red Bell Pepper
  • 2 cloves, minced Garlic
  • 1 cup Cooked Brown Rice
  • 1/2 cup Oats (rolled or quick-cooking)
  • 1 teaspoon Cumin
  • 1/2 teaspoon Chili Powder
  • 1/4 teaspoon Smoked Paprika
  • 1/2 teaspoon Dried Oregano
  • to taste Black Pepper
  • 1 tablespoon Olive Oil

Prepare the Black Bean Mixture

In a large bowl, mash the black beans with a fork or potato masher, leaving some beans slightly chunky for texture.

Sauté the Vegetables

In a skillet, heat the olive oil over medium heat. Add the onion and red bell pepper and cook for 5-7 minutes, or until softened. Add the garlic and cook for another minute until fragrant.

Combine Ingredients

Add the sautéed vegetables to the mashed black beans. Stir in the cooked brown rice, oats, cumin, chili powder, smoked paprika, oregano, and black pepper. Mix well until all ingredients are combined.

Form the Burgers

Divide the mixture into 4 equal portions and form into burger patties. If the mixture is too wet, add a little more oats.

Cook the Burgers

You can cook the burgers in several ways:
Pan-Fry: Heat a lightly oiled skillet over medium heat. Cook the burgers for 5-7 minutes per side, or until heated through and slightly browned.
Bake: Preheat oven to 375°F (190°C). Place the burgers on a baking sheet and bake for 15-20 minutes, flipping halfway through.
Grill: Grill the burgers over medium heat for 5-7 minutes per side, or until heated through.

Serve

Serve the black bean burgers on whole-wheat buns with your favorite toppings, such as lettuce, tomato, avocado, and low-sodium condiments.

Nutrition Facts Estimated per 100g of product

Calories: 150kcal, Protein: 8g, Fat: 3g, Carbohydrates: 23g, Sodium: 30mg (estimated, varies based on bean rinsing).

Other Important Considerations for Nutrition

This recipe is naturally low in sodium, ensure all canned goods are well rinsed. Adjust seasoning with herbs and spices instead of salt. These burgers are a good source of fiber and plant-based protein. Consider adding a variety of vegetables for added nutrients.

← Low-Sodium Balsamic Glazed Roasted Vegetables Low-Sodium Brown Rice Bowl with Avocado and Edamame →

FAQ

  • Can I freeze these black bean burgers?

    Yes, you can freeze the cooked burgers. Let them cool completely, then wrap individually in plastic wrap and store in a freezer bag for up to 2-3 months. Thaw completely before reheating.
  • Can I add other spices or herbs?

    Absolutely! Feel free to experiment with different spices and herbs to customize the flavor of the burgers. Some good options include smoked cumin, garlic powder or coriander.