Baked Mediterranean Chickpea Quinoa Burgers
A nutrient-dense chickpea and quinoa patty loaded with spinach, sun-dried tomatoes, and feta cheese. Oven-baked for hands-off cooking and served on a toasted whole-wheat bun.
Prep
15 min
Cook
20 min
Total
35 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Mixing bowl
Time saver
Cooked patties freeze well; store with parchment paper between layers for up to 2 months.
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 10 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
Measure out cooked quinoa
Measure out cooked quinoa, rolled oats, and drained, rinsed chickpeas. Pat the chickpeas completely dry with paper towels to ensure a crisp texture.
Tap card to mark done - 03
Place the chickpeas in a large mixing…
Place the chickpeas in a large mixing bowl and mash them with a fork or potato masher until mostly broken down, leaving some texture.
Look for: mostly broken down, leaving some texture
Tap card to mark done - 04
Heat half of the olive oil in…
Heat half of the olive oil in a skillet over medium heat at 350°F (175°C). Add chopped spinach and finely chopped sun-dried tomatoes, cooking for 2 minutes until the spinach is fully wilted.
Look for: the spinach is fully wilted
Tap card to mark done - 05
Transfer the wilted spinach mixture to the…
Transfer the wilted spinach mixture to the bowl with the chickpeas. Add the cooked quinoa, rolled oats, crumbled feta cheese, minced garlic, dried oregano, salt, and pepper.
Tap card to mark done - 06
Stir the mixture thoroughly until combined and…
Stir the mixture thoroughly until combined and cohesive enough to shape. Divide and shape into patties.
Look for: combined and cohesive enough to shape
Tap card to mark done - 07
Brush both sides of each patty with…
Brush both sides of each patty with the remaining olive oil and place them on the lined baking sheet spaced 1 inch (2.5cm) apart.
Tap card to mark done - 08
Bake at 400°F (200°C) for 20 minutes
Bake at 400°F (200°C) for 20 minutes, flipping carefully halfway through, until golden-brown and firm to the touch.
Look for: golden-brown and firm to the touch
Tap card to mark done - 09
Lightly toast the whole-wheat bun
Lightly toast the whole-wheat bun.
Tap card to mark done - 10
Place the baked patty on the bottom…
Place the baked patty on the bottom bun, top with sliced tomato, cover with the top bun, and serve. Store cooked patties in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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