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.
Prep
15 min
Cook
10 min
Total
40 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
10 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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
Use a fork or potato masher to…
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.
Look for: mostly smooth, leaving a few whole beans for texture
Tap card to mark done - 03
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.
Tap card to mark done - 04
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.
Look for: it forms a sticky dough
Tap card to mark done - 05
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.
Look for: deeply golden and crisp
Tap card to mark done - 06
Transfer the warm patties to plates and…
Transfer the warm patties to plates and top generously with the fresh avocado salsa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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