It’s delicious – one of the best vegan burgers.
Now that I have changed my diet, I am cognizant of my sodium intake.
I am amazed of how much sodium is in our food, especially, processed food. I do love vegan alternative meat products; however, most are high in sodium, which contradicts the notion of clean and healthy eating. This is deceptive food labeling and marketing.
Instead of consuming what the American Heart Association deemed as risk levels for high blood pressure, stroke and heart disease, I have leveled up in my vegan 🌱 journey to cook most of these dishes myself.
Here is my mouth watering Smoked Black Bean Burger.
See ingredients below
Salt shakers are not the issue, it is the prepackaged and processed food. The average American consumes twice the recommend daily dose of sodium: 3466 milligrams (mg) per day. This means they are at risk of dangerously raising their blood pressure.
The American Heart Association recommends no more than 2,300 mg a day. For adults, no more than 1,500 mg for a day.
If you are a candidate of high blood pressure or heart condition, they recommend cutting back to 1,000. This will significantly improve heart health, stroke, kidney disease and hypertension.
- Eat frozen or fresh vegetables
- Read labels–choose low sodium and don’t be fooled by deceptive labels
- If using can vegetables or beans rinse well to remove most of the sodium
Ingredients: makes 4 patties
- 1 can black beans rinse well and drain
- 2 cups bread crumbs (Panko)
- 1/4 finely chopped green pepper
- 1 scallion finely chopped
- 1/4 cup Sweet Baby Rays barbecue sauce
- 2 teaspoon Worcestershire sauce
- 1 teaspoon onion powder
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 tablespoons garlic powder
- 2 tablespoons chili powder
- 1 pinch’s cayenne powder
- Separate beans leaving 1/4 cup out
- Smash rest of beans (use potato masher), add rest of ingredients and mix well together
- Fold in reminder of beans
- Form into 4 patties
- Turn heat to medium, use large non-stick frying pan
- Add 1 teaspoon olive oil, fry one side 10 minutes, use another teaspoon olive oil to evenly fry the other side 10 minutes
- Turn each side once more to fry if needed.
- Toast bun, garnish with tomatoes, lettuce, onions avocado (optional)
- Drizzle with barbecue sauce