Low Sodium Veggie Burgers

low sodium veggie burger recipe with beans onions garlic spices parsley and scallions low salt veggie burgers no salt added

These low sodium veggie burgers have fantastic flavor from vegetables, spices, and beans with no added salt! A great recipe to cook on a skillet or throw on a grill.

5 from 4 votes

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Prep Time 15

Cook Time 15

Chilling Time (In Refrigerator) 1

Total Time 1 30

Course dinner

Cuisine American

Servings veggie burger patties

Calories 119 kcal

Equipment

food processor
Mixing Bowl
Baking Sheet

Ingredients

2 15-ounce cans no-salt-added chickpeas drained and rinsed
½ cup plain Greek yogurt
2 eggs
3 cloves garlic minced
¼ cup olive oil divided
1 teaspoon cumin
½ teaspoon coriander
¼ teaspoon cayenne pepper
1 cup low sodium panko breadcrumbs see notes below for some low sodium options
4 green onions chopped
⅓ cup fresh parsley chopped

Instructions

Add the drained chickpeas to a food processor. Pulse on low speed and work your way up to high speed until the chickpeas are in small crumbles. If you don't have a food processor, you can mash the chickpeas with a fork or potato masher, it'll just take longer.
To a large mixing bowl, add the Greek yogurt and eggs, and mix well with a fork to combine. Add in the mashed chickpeas, garlic, olive oil, cumin, coriander, cayenne pepper, low sodium breadcrumbs, green onions, and parsley. Mix well to combine.
Line a sheet pan with parchment paper, and take about 3/4 cup of the mixture and form them into patties. Place each patty to the parchment paper. They'll be a little soft and sticky, but that's OK. You should be able to make 8 burger-sized patties.
Wrap and refrigerate for 1 hour (up to 24 hours if making ahead) so the patties can firm.
To cook, If using a skillet or pan, add vegetable oil and cook the patties on medium heat for 6 to 8 minutes on each side until browned. If grilling, grill 6 to 8 minutes on each side - and only flip the patties once, as they can fall apart quicker than ground beef. To bake, cook for 25 minutes in a 400 degree oven until lightly browned.
Serve with your favorite low sodium buns, a lettuce wrap, and your favorite burger toppings - enjoy!

Notes

A Note on Low Sodium Breadcrumbs

I used these Low sodium panko breadcrumbs that I found recently at my Whole Foods. They may have them at other stores, so check the breadcrumb aisle. It can be hard to find low sodium breadcrumbs that aren’t seasoned, and for 40mg of sodium per half cup, these breadcrumbs are a great low so option!

You can also look for salt-free varieties of breadcrumbs, too.

Also beware of "seasoned" breadcrumbs, which generally means they have salt added to them.

If all else fails, you can make your own breadcrumbs with low sodium bread (Ezekiel has a 0mg sodium bread you cay be able to find in the freezer section of your grocery store). Pulse stale bread in a food processor a few times until you get a nice crumb. I do this, and then freeze any breadcrumbs in a plastic bag for future use.

Nutrition

Calories: 119kcalCarbohydrates: 7gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 42mgSodium: 78mgPotassium: 91mgFiber: 1gSugar: 1gVitamin A: 360IUVitamin C: 5mgCalcium: 47mgIron: 1mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

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