Baked Mediterranean Black Bean Quinoa Burgers
A heart-healthy plant burger packed with fiber-rich black beans, fluffy quinoa, baby spinach, and warm Mediterranean herbs. Baked in the oven until golden and perfect for batch prepping ahead of busy weekdays.
Prep
15 min
Cook
25 min
Total
45 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
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
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
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Mixing bowl
Time saver
Store leftover cooked patties in an airtight container in the refrigerator for up to 4 days, or freeze individually wrapped patties for up to 3 months.
Do these three things first
- 1Preheat your oven to 375°F (190°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 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Coarse-mash the rinsed black beans using a…
In a large mixing bowl, coarse-mash the rinsed black beans using a fork or potato masher until mostly broken down but still retaining some texture.
Look for: mostly broken down but still retaining some texture
Tap card to mark done - 03
Add the cooked quinoa
Add the cooked quinoa, rolled oats, ground flaxseed, finely chopped baby spinach, minced garlic clove, dried oregano, ground cumin, and extra virgin olive oil to the mashed beans.
Tap card to mark done - 04
Stir the mixture vigorously for 2 minutes…
Stir the mixture vigorously for 2 minutes until fully combined and cohesive enough to hold shape when pressed together.
Look for: fully combined and cohesive enough to hold shape when pressed together
Tap card to mark done - 05
Divide the mixture into 4 equal portions…
Divide the mixture into 4 equal portions and shape each into a compact patty about 0.75 inches (2cm) thick.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Arrange the patties on the prepared baking…
Arrange the patties on the prepared baking sheet with space between each.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake at 375°F (190°C) for 15 minutes
Bake at 375°F (190°C) for 15 minutes, then carefully flip each burger with a flat spatula and bake for an additional 10 to 12 minutes until the edges are golden and crisp.
Look for: the edges are golden and crisp
Tap card to mark done - 08
Remove from the oven and allow the…
Remove from the oven and allow the burgers to rest on the pan for 5 minutes to firm up before serving or cooling for meal prep storage.
Allow: 5 minutes
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