Crispy Quinoa & Black Bean Patties With Avocado Salsa
These plant-based patties combine protein-rich black beans and quinoa with a crunchy hemp seed boost. Topped with a fresh avocado salsa, they offer a satisfying, nutrient-dense dinner.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthHair changes
Rule out the bigger picture
Hair changes can have several causes. Track the pattern and ask a clinician about persistent or sudden changes.
Track: timing + shedding pattern
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Skin changes
Look beyond one ingredient
Hydration, overall nutrition and health context matter more than crediting a single food or supplement.
Track: skin changes + routine
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 40-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Mixing bowl
Time saver
Leftover patties store wonderfully in an airtight container for up to 4 days and can be quickly reheated in a skillet or air fryer.
Do these three things first
- 1Prep black beans (rinsed), medium avocado (diced)
- 2Cook or warm any pre-cooked grain before assembly
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
For the Patties
For the Avocado Salsa
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: Prepare the salsa by combining the diced…
- 01
Prepare the salsa by combining the diced…
Prepare the salsa by combining the diced avocado, cherry tomatoes, 2 tablespoons of chopped red onion, and the juice of half a lime in a small bowl. Season to taste with salt and black pepper, then set aside.
Tap card to mark done - 02
In a medium mixing bowl
In a medium mixing bowl, use a fork or potato masher to mash the drained black beans until mostly smooth, leaving a few whole beans for texture.
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Stir the cooked quinoa
Stir the cooked quinoa, hemp seeds, remaining 2 tablespoons of red onion, and the remaining lime juice into the mashed beans. Add the ground cumin, smoked paprika, garlic powder, and a generous pinch of salt and pepper.
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Mix everything thoroughly until it forms a…
Mix everything thoroughly until it forms a sticky dough. Divide the mixture and use your hands to firmly press it into 4 equal-sized patties, about 1 inch thick. Place them on a plate and chill in the refrigerator for 15 minutes to help them hold their shape.
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Heat the olive oil in a large…
Heat the olive oil in a large non-stick skillet over medium heat. Carefully add the patties and cook for 4 to 5 minutes on each side, until deeply golden and crisp.
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Transfer the warm patties to plates and…
Transfer the warm patties to plates and top generously with the fresh avocado salsa.
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The nutrition underneath
Why this bowl holds together
Make sure your cooked quinoa is…
Make sure your cooked quinoa is completely cooled before mixing; warm quinoa holds excess moisture and makes the patties harder to bind.
If you have extra time
If you have extra time, bake the patties at 375°F for 20 minutes instead of pan-frying for a hands-off approach.
Leftover patties store wonderfully in an…
Leftover patties store wonderfully in an airtight container for up to 4 days and can be quickly reheated in a skillet or air fryer.
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