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Looking for a delicious and satisfying plant-based meal that supports heart health and keeps your sodium intake in check? These Low Sodium Vegan Burgers with Sweet Potato & Beans are packed with fiber, resistant starch, and antioxidants—making them a DASH diet-friendly option that’s as nourishing as it is flavorful.
Whether you’re meal prepping for the week or craving a wholesome veggie burger, this recipe is a must-try for anyone looking to lower blood pressure and support gut health naturally.
Why Sweet Potatoes and Black Beans Are So Good for You
Sweet Potatoes: A Heart-Healthy Superfood
Sweet potatoes are loaded with complex carbohydrates, fiber, vitamin A, vitamin C, and potassium—a key mineral that helps counterbalance sodium and lower blood pressure. They’re also high in antioxidants and support eye, gut, and cardiovascular health.
Black Beans: Gut-Friendly Plant Protein
Black beans are a great source of resistant starch, a type of fiber that helps promote the growth of beneficial gut bacteria. They’re also rich in protein, antioxidants, magnesium, and iron, and have a low glycemic index, making them great for blood sugar balance and digestive health.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Vegan Burgers with Sweet Potato & Beans Recipe
Prep time: 15 minutes
Additional time: 30 minutes
Total Time: 45 minutes
Serves: 4 servings
Ingredients
2 cups grated sweet potato
½ cup old-fashioned rolled oats
1 cup no-salt-added black beans, rinsed
½ cup chopped scallions
¼ cup vegan mayonnaise
1 tablespoon no-salt-added tomato paste
1 teaspoon curry powder
⅛ teaspoon salt (optional)
½ cup plain unsweetened almond milk yogurt
2 tablespoons chopped fresh dill
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
4 whole-wheat hamburger buns, toasted
1 cup thinly sliced cucumber, for topping
Instructions
- Prep the Sweet Potato – Grate the sweet potatoes and squeeze them with paper towels to remove excess moisture. Place in a large mixing bowl.
- Make the Burger Mix – Pulse oats in a food processor until finely ground. Add to the sweet potatoes. Mix in black beans, scallions, vegan mayo, tomato paste, curry powder, and a pinch of salt. Use your hands to mash and combine the mixture.
- Shape & Chill – Form the mixture into four ½-inch thick patties. Place on a plate and refrigerate for at least 30 minutes to firm up.
- Prepare the Yogurt Sauce – In a small bowl, stir together the almond milk yogurt, chopped dill, and lemon juice. Set aside.
- Cook the Burgers – Heat olive oil in a large cast-iron or non-stick skillet over medium-high heat. Add the patties and cook for about 3 minutes per side, or until golden brown.
- Assemble & Serve – Spread yogurt sauce on both the top and bottom halves of toasted buns. Add a patty, top with cucumber slices, and sandwich with the top bun.
Nutrition Information (Per Serving) – 1 burger
Calories: 454
Total Fat: 22g
Sodium: 432mg
Total Carbohydrates: 54g
Sugars: 9g
Protein: 12g
Dietary fiber: 9g
Potassium: 612mg
Magnesium: 82mg
DASH Diet Friendly, Flavor Approved
This recipe checks all the right boxes:
- Low in sodium (432 mg per serving)
- Rich in fiber (9g per serving)
- Good source of potassium and magnesium
- Vegan & plant-protein packed
- Heart and gut healthy
Tips & Variations
- Make it gluten-free: Swap whole wheat buns for your favorite gluten-free option.
- Add crunch: Top with shredded cabbage or radish slices for an extra crunch.
- Make-ahead: Form patties ahead of time and refrigerate for up to 2 days or freeze for longer storage.
Save It on Pinterest!
Looking for low sodium recipe inspiration? Save this heart-healthy vegan burger recipe to your Low Sodium Recipes or DASH Diet Meals board on Pinterest!
