Mediterranean Baked Chickpea and Quinoa Burgers
Flavorful plant-based patties crafted with fiber-rich chickpeas, tender quinoa, rolled oats, and sun-dried tomatoes. Baked to golden perfection for a heart-healthy dinner or meal prep.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
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
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Cook the finely chopped fresh spinach for…
In a small skillet over medium heat, cook the finely chopped fresh spinach for 2 to 3 minutes until completely wilted. Transfer to a clean towel, let cool briefly, and squeeze out all excess moisture.
Look for: completely wilted
Tap card to mark done - 03
Combine the mashed cooked chickpeas
In a large mixing bowl, combine the mashed cooked chickpeas, cooked quinoa, rolled oats, chopped sun-dried tomatoes, squeezed wilted spinach, dried oregano, garlic powder, salt, and black pepper.
Tap card to mark done - 04
Stir and press the ingredients together thoroughly…
Stir and press the ingredients together thoroughly until a firm, holdable mixture forms. If too wet, allow the oats to rest for 5 minutes to absorb moisture.
Look for: a firm, holdable mixture forms
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Divide the mixture into 4 equal portions…
Divide the mixture into 4 equal portions and shape each into a tight burger patty about 3/4-inch (2cm) thick.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Brush both sides of each patty evenly…
Brush both sides of each patty evenly with extra-virgin olive oil and arrange them on the prepared baking sheet.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake at 400°F (200°C) for 10 to…
Bake at 400°F (200°C) for 10 to 12 minutes, flip carefully with a spatula, and bake for another 10 to 13 minutes until the edges are golden brown and crisp.
Look for: the edges are golden brown and crisp
Tap card to mark done - 08
Remove from the oven and let patties…
Remove from the oven and let patties rest on the baking sheet for 5 minutes to firm up before serving.
Allow: 5 minutes
Tap card to mark done
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