Mediterranean Spiced Black Bean Quinoa Burger
A heart-healthy, fiber-dense black bean and quinoa patty infused with garlic, oregano, and ground cumin. Excellent for batch cooking, searing up crisp, or reheating throughout the week.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
If prepping a double or quadruple batch, shape all patties in advance and freeze them between sheets of parchment paper.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Measure out the black beans
- 01
Measure out the black beans
Measure out the black beans, cooked quinoa, rolled oats, ground flaxseed, garlic clove, ground cumin, and dried oregano.
Tap card to mark done - 02
Mash the black beans with a fork…
In a medium bowl, mash the black beans with a fork until mostly smooth but leaving a few whole beans for texture.
Look for: mostly smooth but leaving a few whole beans for texture
Tap card to mark done - 03
Add the cooked quinoa
Add the cooked quinoa, rolled oats, ground flaxseed, minced garlic clove, ground cumin, and dried oregano to the mashed beans. Stir thoroughly for 2 minutes until a cohesive dough forms.
Look for: a cohesive dough forms
Tap card to mark done - 04
Shape the bean mixture firmly into 1…
Shape the bean mixture firmly into 1 round patty about 0.75 inches (2 cm) thick.
Tap card to mark done - 05
Heat the extra virgin olive oil in…
Heat the extra virgin olive oil in a non-stick skillet or cast-iron pan over medium heat for 2 minutes until glossy.
Look for: glossy
Tap card to mark done - 06
Place the patty in the skillet and…
Place the patty in the skillet and cook for 4 to 5 minutes undisturbed until a deep golden-brown crust forms on the bottom.
Look for: a deep golden-brown crust forms on the bottom
Tap card to mark done - 07
Carefully flip the patty using a flat…
Carefully flip the patty using a flat spatula and cook the second side for another 4 minutes until warm through and lightly crisp.
Look for: warm through and lightly crisp
Tap card to mark done - 08
Remove from the skillet and allow to…
Remove from the skillet and allow to rest for 3 minutes before serving plain, on a bed of greens, or stored for meal prep.
Allow: 3 minutes
Tap card to mark done
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