Spicy Black Bean Burger With Avocado
A protein-packed black bean patty served with creamy avocado and fresh greens for a satisfying, heart-healthy meal.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 5 steps complete
Next: Heat a non-stick skillet over medium heat…
- 01
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat and lightly coat with a small amount of oil if desired.
Tap card to mark done - 02
Place the black bean burger patty in…
Place the black bean burger patty in the skillet and cook for 4-5 minutes per side until heated through and slightly crispy.
Look for: heated through and slightly crispy
Tap card to mark done - 03
Halve the avocado
While the patty cooks, halve the avocado, remove the pit, and slice thinly.
Tap card to mark done - 04
Place the cooked patty on a plate…
Place the cooked patty on a plate (or a whole-grain bun if preferred) and top with avocado slices and fresh arugula.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately
Serve immediately.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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