Mediterranean Chickpea and Quinoa Burger
A savory, plant-rich burger packed with chickpeas, cooked quinoa, sun-dried tomatoes, and tangy feta cheese. Served on a toasted whole-wheat bun with fresh baby spinach for a satisfying, heart-healthy meal.
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
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
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 preparing ahead, shape the patty and chill it in the refrigerator for 15 minutes before frying to help it bind tightly.
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 9 steps complete
Next: Place 0
- 01
Place 0
Place 0.5 cup canned chickpeas into a medium bowl and mash thoroughly with a fork until mostly smooth with a few small chunky pieces remaining.
Look for: mostly smooth with a few small chunky pieces remaining
Tap card to mark done - 02
Add 0
Add 0.33 cup cooked quinoa, 2 tbsp finely chopped sun-dried tomatoes, 1 minced garlic clove, 1 tbsp ground flaxseed, 2 tbsp crumbled feta cheese, and 0.5 tsp dried oregano to the mashed chickpeas.
Tap card to mark done - 03
Mix ingredients vigorously using a spoon for…
Mix ingredients vigorously using a spoon for 1 minute until evenly combined and the mixture holds together when pressed.
Look for: evenly combined and the mixture holds together when pressed
Tap card to mark done - 04
Shape the mixture tightly with your hands…
Shape the mixture tightly with your hands into 1 round burger patty, approximately 0.75 inch (2 cm) thick.
Tap card to mark done - 05
Heat 1 tbsp extra virgin olive oil…
Heat 1 tbsp extra virgin olive oil in a non-stick skillet over medium heat for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Place the patty in the hot skillet…
Place the patty in the hot skillet and cook for 4 to 5 minutes 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 with a spatula…
Carefully flip the patty with a spatula and cook the second side for an additional 4 minutes until warm through and crisp.
Look for: warm through and crisp
Tap card to mark done - 08
Toast 1 whole-wheat hamburger bun in a…
Toast 1 whole-wheat hamburger bun in a toaster or face-down in the skillet for 1 to 2 minutes until light golden brown.
Look for: light golden brown
Tap card to mark done - 09
Place 0
Place 0.5 cup baby spinach on the bottom bun half, top with the cooked chickpea patty, and cover with the top bun before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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